Nutritionist Talk Archives - Page 2 of 6 - Optimal Nutrition Protocol

Are you starting a diet? You can better understand nutrition by knowing these differences.

If you are someone looking for a nutritionist’s guidance and find yourself encountering terms you don’t understand, you have come to the right place.

The nutritionist might tell you many things in Greek and Latin and you might be confused. It is true that some of our clients feel the same way when we suggest they take supplements to combat deficiencies. When we explain to them that they aren’t allergic but intolerant, they seem to get a tad confused. It is also possible that some people have a misconception about processed foods.

By understanding the most commonly used terminologies and their differences, you will be better able to understand what you eat and what your nutritionist recommends.

NUTRIENT VS FOOD

Most of us confuse the terms nutrient and nutrition. The term nutrition encompasses the term nutrient.

Nutrients – are substances that are required for the nourishment of organisms while

Nutrition – is the entire process by which organisms obtain energy and nutrients from food.

We might also think food and nutrients are the same.

Food is the source of energy that helps our body to function properly and stay alive.

Nutrients are a part of food, which are used and metabolized by our body cells to provide energy.

Example: Fruit is your food and the vitamins and minerals in it are the nutrients.

Recipe – Smoothie is the food, the carbs, vitamins, minerals, protein, and fat we get from the ingredients are the nutrients.

ALLERGY VS INTOLERANCE

It is possible to experience adverse reactions after eating certain foods.

These reactions can be categorized as immunologic (allergic) and non-immunologic (intolerance).

Many people mistake food intolerance for allergy as one of its symptoms is allergy-like reactions.

Allergy:

Allergies occur when the body’s immune system responds or overreacts to a particular type of protein.
This protein is usually from foods, pollens, house dust, animal hair, or moulds and they are called allergens.
During allergy, our body produces antibodies to defend substances that are usually harmless.

Intolerance:

Food intolerances arise if the body is unable to digest a certain food. This impairment may be due to a lack of digestive enzymes or a sensitivity to certain chemicals.

Food intolerance refers to the body’s inability to digest certain chemicals in food due to lack of enzymes or sensitivity to the chemical.

These are chemical reactions that occur that are not immune responses.
This often happens when we can’t properly digest particular food or its components.
Food intolerances are uniquely individualized.

Food allergy is more severe and fatal than food intolerances.

Example for allergy: Peanut allergy or shellfish allergy – A person who is allergic to peanut or shellfish, and eats one of these could even die without medical assistance.

Symptoms: can start with rashes, hives, and itching and can develop into fatal symptoms like dilation of blood vessels, drop in blood pressure, etc.

Example of food intolerance: It mostly occurs from enzyme deficiency.

Many people can be lactose intolerant – they won’t have the enzyme lactase which is necessary to digest lactose, the main sugar in milk.

Symptoms: nausea, vomiting, diarrhea, headache, etc.

PROCESSED VS ULTRA-PROCESSED

The newest trend buzzing around among people is “saying NO to processed food”.

But one must understand that food does not make it from the farm to the fork unprocessed.

Even the fruits that we eat require some processing before they reach our plates.

Choosing minimally processed foods is probably a better option than ultra-processed foods.

Processing: Processing is anything that alters the fundamental nature of agricultural produce, such as freezing, dicing, drying, etc.

The nutrients in these foods will still be intact.

Example: The milk we drink daily requires processing such as pasteurization to extend its shelf life.

Ultra processing: A technique that converts agricultural produce into an entirely different form is known as ultra processing.

Highly processed foods, also known as ultra-processed foods, are relatively cheap, convenient, and tasty but contain a lot of refined carbohydrates, saturated fat, and salt.

They could also be referred to as hyper-palatable foods.

Example: Potato chips, bread, soft drinks, etc.

SUPPLEMENTS VS MEDICINE

DIETARY SUPPLEMENTS: A dietary supplement is a vitamin, mineral, herb, or nutrient that a person takes to treat or combat nutritional deficiencies, improve their overall well-being, or improve their overall wellness.

Dietary supplement labels may make certain health-related claims, but they are not intended to treat or cure any specific disease. Dietary supplements are generally safe to consume and cause no adverse reactions.

MEDICINE: This is a preparation or substance used to treat a particular disease and ease symptoms. Several chemicals are mixed together in laboratories to produce medicines.

For example, fish oil that we consume to lower the cholesterol level is a supplement and the fever medication that we get only with a doctor’s prescription is medicine.

COD LIVER OIL VS FISH OIL

COD LIVER OIL – as the name suggests, it’s derived from codfish livers.

The oils in these fish tend to build up in the liver, and they also contain high levels of vitamins A and D.

FISH OIL – Fish oil comes from the flesh of fatty fishes such as tuna, mackerel, and salmon.

This results in higher concentrations of EPA and DHA.

Fish oil doesn’t contain Vitamin A or D.

However, cod liver oil often contains a lower concentration of omega 3’s when compared to omega 3 fish oil.

SATURATED FAT VS TRANS FAT

SATURATED FATS: Saturated fat is solid at room temperature due to its chemical structure.

Foods high in saturated fats tend to be high in cholesterol, hence consuming foods rich in saturated fats tends to cause more diseases.

It has also been found that foods containing saturated fats are highly processed and contain more sugar and sodium which might have an effect on our body.

Therefore, saturated fats should always be balanced with other types of fats such as MUFA and PUFA.

Example: butter, cream, cheese, coconut, etc.

TRANS FAT: Trans fat comes from industrial fat processing where saturated or unsaturated fats are processed by adding hydrogen ions to them.

Trans fats are also solid at room temperature.

The process of adding hydrogen ions is known as hydrogenation and they extend the shelf life of the product.

Example: margarine, shortenings, etc.

When we talk about nutrition, we often hear the following statements. We even hear some of these statements every day. But how true are they?

In this article, we will debunk 6 such statements:

FLAX SEEDS ARE THE RICHEST SOURCE OF OMEGA-3 FATTY ACIDS.

Our common perception is that flax seeds are rich in omega-3 fatty acids.

But in reality, they are a rich source of fiber, but not the best source of omega-3.

The omega-3 fatty acid found in flax seeds is ALA (Alpha-linolenic acid), which our bodies cannot convert to EPA/DHA.

Therefore, the most ideal choice is to consume EPA/DHA-containing foods such as fatty fish, salmon, tuna, etc.

NOT EVERYONE NEEDS A GLUTEN-FREE DIET

Gluten is a type of protein found in wheat, maida, and rye which is responsible for the elasticity of these flours.

So, WHO NEEDS A GLUTEN-FREE DIET?

Individuals with celiac disease or individuals with gluten sensitivity or those who can’t tolerate even small amounts of the protein gluten should go gluten-free.

If you are not gluten sensitive or have celiac disease, eliminating gluten from your diet can cause nutritional deficiencies.

EGGS ARE HEALTHY AND GOOD FOR CHOLESTEROL

Eggs are an economical and easily available source of high-quality protein which is a key source of many essential nutrients.

Cholesterol is a waxy substance that is produced majorly in our body, forms an important part of our cells and is very important for the proper functioning of our body.

While cholesterol is important for body functions, high amounts can lead to heart problems.

But however not all cholesterol is bad, the cholesterol that comes from the foods you eat has a minimal impact because the body naturally regulates the amount of cholesterol that circulates in the blood.

WHAT HAPPENS IN AN EGG?

For many years now, we all have been thinking that egg yolk is full of saturated fat. But, the truth is that the major fat portion in eggs comes from MUFA and PUFA.

Saturated fats when consumed along with MUFA and PUFA don’t show to have much effect on cholesterol.

Also, if you are still not convinced and are skeptical about consuming whole eggs daily, remember that consuming saturated fats along with lots of ultra-processed foods/refined carbohydrates is unhealthy.

Instead include eggs as a part of your healthy diet along with fruits, vegetables, and whole grains.

LATE-NIGHT EATING WILL MAKE YOU GAIN WEIGHT.

Many people think eating late at night will make them fat but the truth is it doesn’t.

According to science, a calorie is a calorie taken regardless of the time.

What causes weight gain is the type of food you eat and the number of calories you eat.

Most studies suggest that nighttime eaters mostly make poor choices of food.

Studies show that most people who eat late at night binge eat to keep them awake, for this they rely on hyper-palatable foods that are high in sugar and fats that have low satiety value and make them eat more.

The second most important point is that the calories that go in from the hyper-palatable foods must be burned out, if not definitely it will make them gain weight.

VERDICT – Eating late at night is not bad but the type of food we eat matters the most and the calories we eat must be within the limits.

IS IT OKAY TO SKIP YOUR BREAKFAST?

For most of our lives, breakfast has often been dubbed “BREAKING THE FAST” and is considered one of the most important meals of the day.

They say skipping breakfast might lead you to overeat later in the day.

But, this is not true.

Also, it may not cause you to eat less either. It definitely depends on the individual.

If you are taking appropriate amounts of calories and nutrients throughout the day, skipping breakfast won’t make much difference.

A DETOX DIET IS IMPORTANT

A detox diet – is a more popular diet trend that claims to detox/ clean our body and eliminates harmful toxins from our body.

A typical detox diet involves a period of fasting followed by a diet that includes only fruits, vegetables, fruit juices, and water. Sometimes it might also include herbs, teas, and enema.

THE TRUTH – our body doesn’t need any detox program or diet, it’s naturally designed to detox itself. Our organs such as the liver, kidney, and lungs are detoxification machines that are naturally designed to get rid of the toxins from our body.

That means maintaining a healthy diet is important in order to maintain the proper functioning of these organs.

THE CON – The detox diets can also be dangerous since they include only a particular type of food group and avoid most of them and can cause nutritional deficiencies, electrolyte imbalances, and other problems.

Diets, Habits and Lifestyle, Meal plan

Break these 5 big Myths to plan your own healthy meals

Covid 19 has shown us that food plays an important role in preventing and recovering from illness. It has also set the trend to move toward healthy sustainable food choices which can be achieved by

Checking the traceability system – (FSSAI Lic No, Batch code, etc.)

First comes the traceability technique. This is the main contributor to ensuring food safety throughout the food chain by providing an idea of food spoilage through aroma, flavor, texture, and nutrition during food production. It makes it easier to track the origin of certain foods.

Opting for seasonal and local fruits and vegetables

Seasonal and locally available fruits and vegetables that are naturally ripened in the sun will taste better and be fresher. They also have the highest nutritional value because we consume them close to the harvesting period, making them safe for consumption.

Harvesting your own produce

It would be safe and healthy if you harvested your own produce – fruits, and vegetables on the terrace.

Choosing home food over restaurant/processed foods

Move from restaurant to home-cooked foods because restaurants stock the food for longer periods of time, causing the food to spoil and become contaminated.

Planning your own menu helps you save time, money, and health. But we often stop ourselves because of these FIVE myths. Let’s debunk each of these myths and create a healthy meal plan

MYTH: Meal plans are complicated and take hours to create

Taking the first step isn’t always easy! Nevertheless, it doesn’t have to be complicated.

Instead of planning a rigidly structured plan, create a loose map to follow with just enough structure to guide you. This is the key to creating a stress-free weekly meal map organized around meal types.

MYTH: You must plan seven meals each week

What’s well begun is half done. You don’t have to plan for a whole week. Two or three is a great number to start with.

In the beginning, experiment by planning two to three meals per week and plan the rest as it gets easy.

MYTH: Low-fat means healthy

Low-fat products might make you feel guilt-free, but they are less healthy choices as they contain a lot of other ingredients (additives, preservatives, etc.).

Before they go into your cart, check the package’s Nutrition label. Avoid foods high in sodium, sugar, fat, trans fats, saturated fats, and calories.

MYTH: Buy everything in bulk

Mega packages of food can be a great deal unless they’re big boxes of junk food. That’s just a big load of unhealthy temptations for your family.

If you’re going to buy in bulk, stock up on healthy pantry staples or frozen items that you use a lot. And to keep it a bargain, make sure you’ll be able to finish items before they spoil.

MYTH: Fresh produce is the best

Frozen fruits and vegetables are as healthy as fresh produce. They’re frozen at peak ripeness, which preserves their nutrients.

If you buy canned fruit and veggies, rinse them before you eat them to cut back on added sugar and up to half the salt. Also, look for cans labeled with no sugar or no salt added.

Meal preparation is the concept of preparing whole meals or dishes ahead of schedule.

This helps you to indulge in your favorite meals while controlling the meal portion size, thus ensuring that you don’t overindulge.

For safe food preparation take note of the following points:

Clean the surface and produce before chopping.
The cooking area, utensils, and kitchen cloth or equipment should be clean always.
Utensils and equipment should be cleaned after every preparation.
Raw foods and cooked foods should be handled separately during meal preparation.
Cooked foods should be covered and stored properly to prevent contamination.

Now that you have decided to prep your own meals, take note of the following points:

Prepare your menu- Decide which recipe you are going to prepare for a meal and plan your ingredients accordingly.

Plan your meal with the foods that are available in season or on sale – Invest in seasonal ingredients to add variety to your diet. They are also fresher and more affordable.

Check the refrigerator, pantry, and freezer – check the expiry date of the food that you have. You will be able to use the food before it spoils.

Avoid the recipe that requires a special ingredient- make sure that the ingredient goes well with all the recipes if not, avoid the recipe. Because, if the ingredient is used only once and if it is not used for a long period of time then the product gets expired, and also it is a waste of money.

Cover your leftovers- Prepare your leftovers as a new recipe instead of throwing them away. For example, leftover chapati can be prepared as chili chapatis. This will reduce the cost and homemade foods will be safe for consumption.

Food labels are an integral part of a food product. It gives vital information about the product and its shelf life.

It is one of the most significant factors to consider in menu planning, as it tells you about the ingredients of the product.

Next time you see a food label, make sure to check the following:

Use by and expiry date – tells you if the food is safe to consume.

Ingredient list – tells you if any allergen is present and the presence of any preservatives or flavors or colors.

Storage instructions – It guides you on how to store the foods before and after opening the package and storage temperature.

Still not able to plan your meals?

Follow these simple steps to get started today.

Check your inventory- Take a note of the ingredients available at home first, and buy ingredients accordingly

Track your meals- Keep recording your meals to get a better idea of your meal pattern and build an outline for your meal plan.

Look out for seasonal items- Its always a great idea to include fresh and seasonal produce in your diet

Add your proteins- Don’t forget your protein sources and it needn’t be from a single source. Mix them up and create a variety.

Don’t discard the leftovers- Shower some love on your leftovers, they can be lifesavers on busy days.

Plan Plan Plan – It’s all about planning. Spend a couple of hours on the weekend and build your weekly meal plan.

Diets, Habits and Lifestyle, Health, Science

Water and Electrolytes balance in Summer

Hydration power!

Our body is made up of almost 60% of water. Water is very important for many basic functions of the body such as transportation, chemical reactions, lubrication, shock absorption and temperature regulation.

Summer is a time where hydration becomes even more crucial for proper functioning of the body. The requirement of water for any individual depends on their age, gender, occupation and environmental conditions. But, in general, 3-4 litres of water on an average is vital and advisable.

Signs of dehydration-

Dehydration can occur to people of all ages but infants, children, and elders are more vulnerable to dehydration.

Some signs of dehydration:
-Headaches
-Muscle cramps
-Dark urine or no urination
-Dry nasal passage
-Cracked and dry lips
-Dry skin
-Feeling extreme thirst or parched

A simple method to identify if you are properly hydrated or not is to check for the color of your urine. Urine should be transparent to pale yellow in color, dark color urine can be a sign of dehydration. Also, try to focus on replenishing the lost fluids by sweating to prevent dehydration. Apart from water, consuming drinks containing electrolytes such tender coconuts are also great options.

Significance of electrolytes-

Electrolytes are minerals that carry an electrical charge. The electrolytes in the body are Sodium, Potassium, Magnesium, Calcium, Chloride, Phosphate, and Bicarbonates. Your cells use electrolytes to produce energy, which is why you might feel tired if you’re low on them. They’re all connected to fluid loss! That’s why the dynamic duo of water and electrolytes is so important for hydration.

An electrolyte imbalance can happen for many reasons such as,
-Dehydration
-Sweating
-Diarrhea
-Vomiting
-Severe burns
-Heart diseases
-Kidney diseases
-Eating disorders

Signs of electrolytic imbalance-

There are many symptoms that pop up due to electrolytic imbalance but it depends on the type of electrolyte that is out of balance. Some of the signs include fatigue, mood changes, confusion, stomach pain, loss of appetite, numbness in the hands and feet, irregular heartbeat or muscle cramping. Electrolytes are also found in foods like dense leafy greens, cucumbers, water fruits and celery.

Benefits of water and electrolytes in Summer

– It helps to balance your body temperature. Hence, keeps you cool and cope with summer better.
-Dehydration and electrolyte imbalance can cause brain fog as electrolytes play an essential role in supporting the neurotransmitters that your brain depends on.
-Drinking plenty of water and electrolytes may enhance physical performance during exercise sessions and especially during summer when the heat can induce further dehydration.
-Water and electrolytes help the blood carry oxygen to different parts of the body.
-Proper balance will also support digestive process.
-It will help you to keep your skin healthy!

Enjoy the summer to the fullest by ensuring to stay hydrated throughout and keeping your electrolytic balance in check!

Habits and Lifestyle, Health, Recipes

Summer and Nutrition

It is peak summer in most parts of India, and the rising temperature increases the risk of dehydration, skin burn, fever and infections if there is a lack of proper food habits. Following a seasonal diet will ensure the right supply of nutritional content to your body. Nature is very powerful and it provides with the right choices of foods which are fresh and have higher nutritional content than fruits and vegetables that are out of season.

Don’t be alarmed by the hearsays about avoiding the seasonal foods such as eating mangoes might cause heat boils. It absolutely does not cause any harm and only creates great memories! We are so lucky to have the best produce in this season which will not only provide your body with all the essential vitamins, minerals, enzymes, antioxidants or phytochemicals but also, helps you be hydrated well and cools down your body. They can help you enjoy a variety of colourful fruits and vegetables like cucumber, mango, melon varieties, jackfruit and berries. Cherish these instead of grabbing an ice cream or a chilled packaged beverage for it not only helps enhance the natural cleansing and healing abilities of our system but cuts down a lot of empty calories too!

Mindful food choices in Summer:Summer and Nutrition

Coping tips to deal with the stressful heat:

– Hydrate well. Water is very important for your system especially during summer to combat dehydration issues. You can also enjoy easy summer drinks like aam panna, coriander seeds or rebel seeds water, lemon mint water, tender coconut. Avoid aerated or packaged beverages.

-Control your portions. Most people will have less appetite during summer or will feel like having light foods. So, plan and have frequent small meals to ensure right nutrition to your body.

-Avoid trendy diets and enjoy seasonal produce that are locally available which will benefit you better.

-Avoid excessive caffeine, tea, coffee and alcohol as these tend to promote dehydration.

-Avoid deep fried, fast foods and spicy foods. Instead add Ginger, pepper, asafoetida, cumin or fennel seeds to your dishes for the punch and these will also help with digestive issues that are common in summer.

Also, check out some refreshing dishes from our instagram page or recipes column to Summer and Nutrition and enjoy the season’s relish.

Health, Nutritionist Talk

CHILDREN AND PROPER NUTRITION

Global data suggests that almost half of the mortality rate under 5 corresponds to malnutrition. So, a healthy nutritious diet is a significant contributor in the growing and developing years of children. India is yet to meet the target for stunting and growth, but
34.7% of children under 5 years of age are still affected, which is higher than the average for the Asia region (21.8%). And this especially corresponds to the children from poor economic backgrounds. Although there is a declining trend in the malnutrition status among children in India, the socio-economic background still remains a key risk factor. The risk of malnutrition was significantly higher among
children living in joint families, children whose mother’s education was less than or equal to sixth standard and those with working mothers.

On the other hand, since most of the nutritional assessments focus on malnutrition only; the risk of overnutrition has also increased among growing children which should also be given attention as it can lead to spurting of many metabolic disorders later during adulthood.

Hence, a healthy nutritious diet is a significant contributor in the growing and developing years of children as it will help set the stage for them towards building a healthy eating practice for the rest of their lives.

HOW TO CHOOSE THE RIGHT FOODS?

Childhood is the most important stage for growth and development of their brain and immune system. So, getting the right amount of energy, proteins, vitamins and minerals is very critical. Apart from this, focusing on hygiene practices while preparing the meals
is also important to reduce the risk of gastrointestinal infections. A simple and proper meal plate designed with all nutrients will enable achieving optimal growth and development.

Include energy providing foods – It includes carbs and fats. So, give them energy rich foods like whole grains, nuts and vegetable oils, fruits like bananas, apples and starchy vegetables like carrot, sweet potatoes.
Body building foods-Protein: It helps with growth, development and repair along with building antibodies. Add a good amount of eggs, meat, fish and dairy products.
Protective foods – Make the meal plate colourful with different varieties of vegetables and fruits. It will help the body to function properly and boost the immune system.
Calcium and Vitamin D are very crucial for growing children for development of bone mass. So, the inclusion of dairy products (milk, cheese, yoghurt) and vegetables like spinach, broccoli and celery which are rich in calcium is a must. Children get most of their Vitamin D from sunlight and a small amount from some food items like (fish oils, fatty fish, mushrooms, cheese and egg yolks).

A simple way to ensure that kids get the right amount of nutrients is to choose and offer healthy foods for them to eat. It’s also the key to a healthy and balanced plate because each food has a unique combination of nutrient supply—both macronutrients (carbohydrate, protein, and fat) and micronutrients (vitamins and minerals).

STRATEGIES TO IMPROVE THEIR EATING BEHAVIOUR:

In recent days, children are more inclined towards less nutrient dense foods or fast/convenient foods or are malnourished due to their economic background who require fortified high nutrient dense foods to combat their condition. It is our responsibility as an individual/parent and as a nation to guide the children to healthy eating opportunities no matter what their background is, to make them understand what to eat and whether to eat it or not. Setting a proper eating routine will help develop better eating behaviour since childhood and many national programs like Anganwadi feeding or home rations also help towards this. We need to inspire them to have and prefer healthy foods which are prepared at home because children generally observe what we eat and offer to them which will only set their food choices for future.

Tips to set healthy eating behaviour from home

Make the meal plates colourful and interesting. Pack their lunch boxes mindfully and add small notes on their food choices.
Try to have a bowl full of fresh fruit within easy view and reach on the kitchen table or bench. You can offer fruit as a snack or if your child is still hungry after meals.
Avoid digital distractions
Involve your children in cooking. If your child has helped to make the meal, they’re more likely to eat it.
Read books with healthy food content for your child – for example, books with pictures of fruits and vegetables. Get your child to point out different types, colours, shapes and so on which will help them to relate during meal time and create curiosity to try them.

Disorders, News, Science

Autism

Autism is a very complex developmental and neurological condition that typically shows up during the infant stage of life. It includes a broad range of conditions related to developmental disorders that affects their behavioural and social skills. Classic symptoms include repetitive behaviour, poor motor skills, information and sensory processing. There is no known cause for the Autism spectrum of disorders, but both genetics and environment are believed to play a role.

How does Autism impact their nutritional status?

Children with Autism are 5 times more likely to have a meal time challenge which may include tantrums, extreme food selectivity, or poor eating behaviour. So, inadequate nutrition will be a very common phenomenon among Autistic children. Most common deficiencies include fibre, folic acid, calcium, iron, zinc, magnesium and vitamins.

Common nutrition problems

Poor diet
Nutritional deficiencies
Feeding problems
Food allergies or intolerances
Gastrointestinal disorders like constipation
Exposure to neurotoxins
Frequent illness and infections

Nutrition intervention

Diet

Look for their interests and enforce elimination / challenge (based on behavioural adaptations)
Gluten free
Lactose free
Rotation diet
Antifungal
Specific carbohydrate diet

Supplements

Multivitamin and mineral
Essential Fatty acid

Herbs and Nutraceuticals

Probiotics
Digestive enzymes
Antioxidants

Dietary treatment process

Step 1 – Make appropriate dietary modifications
Step 2 – Try basic supplements
Step 3 – Then, introduce advanced supplements
Step 4 – Identify and eliminate problematic foods
Step 5 – Medical treatment (in cases of thyroid, CBC, Stool analysis etc.)

Strategies to improve feeding problem

Encourage mealtime with positive statements – “You can” and “do”
Avoid food burnout! Introduce variety in terms of colours and shapes when you give food to make it interesting.
Stick to a schedule – Routine will help reduce the anxiety
Limit distractions during meal time
Offer manageable foods – small, easily chewable bites
Offer 3 meals and 2-3 small snacks per day. Stop the nibbling.
Limit juice consumption
Use social modelling – Don’t make your child the focus of the meal time.
Use positive reinforcement – Ignore their negative behaviour and praise for some appropriate behaviour.

For an autistic child, a nutritious, balanced eating plan can make a huge difference in their ability to learn, how they manage their emotions and how they process information. Because children with Autism often are very picky with their meal options or have restrictions on what they eat, as well as difficulty sitting through mealtimes, they may not be getting all the nutrients they need. So, consulting with a nutritionist can help identify their nutritional risks, find solutions about the effectiveness and safety of nutrition therapies or supplements and guide your child to eat well and live healthfully.

Disorders, Health, News

Tuberculosis and all the micronutrients you’re losing because of it

Mycobacterium Tuberculosis is the bacteria that are responsible for tuberculosis. While the general assumption about TB is that it affects just the lungs, the condition can affect other body parts like the spine, brain, and kidney. The key to dealing with Tuberculosis is early diagnosis, proper medication, and a clean diet that makes up for the loss of nutrition that comes with the condition. In this article, we’ll talk more about nutritional loss and how to tackle it.

What is the correlation between chronic TB and malnutrition?

There’s always a high correlation between any chronic condition and malnutrition. In people with tuberculosis, this malnutrition is the result of malabsorption or the body’s inability to absorb and properly synthesize all the nutrients in the food consumed, reduced intakes due to poor appetite, or the treatment itself, sometimes.

Studies show that people that are battling tuberculosis often have lower levels of vital vitamins and minerals. More often than not, the complications and secondary illnesses that come with tuberculosis are purely the result of this nutrition loss.

Vitamin deficiency in tuberculosis patients

Patients with Tuberculosis often show lower levels of essential vitamins. Here are a few such vitamins and the functions they help with.

Vitamin A – Enables normal bodily functions like vision, the immune system, and reproduction.
Vitamin C – Contributes to the development and repair of all body tissues. Essential for growth.
Vitamin D – Takes care of the immune function. Protects bone, muscle, and heart.
Vitamin E – Helps in vision, and reproduction, and is essential for the health of your blood, brain, and skin.

It is not a secret that the functions that these vitamins are responsible for our normal bodily functions and the loss of these vitamins can sabotage a lot of vital organs. Most of the time, people with tuberculosis do not properly compensate for the loss of vitamins, and the complications can be severe.

Mineral deficiency in tuberculosis patients

Patients with TB often also have to tackle mineral loss in their bodies. Here are a few minerals that are generally found in lower quantities/ratios in TB patients and what complications they might lead to.

Selenium – Myodegenerative diseases, such as muscle weakness, depression, anxiety, and confusion.
Iron – Anemic, tired, and short of breath.
Copper – Muscle weakness, anemia, low white blood cell count, neurological problems, and paleness.
Zinc – Hair loss, diarrhea, eye, and skin sores, and loss of appetite.

If you can take proper measures like a well-rounded diet that compensates for the loss of these essential minerals and constantly monitor symptoms, you can tackle tuberculosis and the complications that come with it effectively.

Dietary solutions

Be very informed of your dietary choices when you’re fighting tuberculosis. Do not follow a blanket diet plan that you do not fully understand. Compensate for the loss of vitamins and minerals, and eat food that’s rich in vitamins and minerals. As Yoda always insisted, a well-balanced diet with proper scientific backing is the best way to stop a chronic condition from worsening or slowing down the complications that come with it. In the case of tuberculosis, make sure that your diet contains all the vitamins and minerals that you are losing.

Get in touch with the nutritionists here at Optimal Nutrition Protocol, and we’ll help you arrive at an optimal dietary plan that’ll help you tackle tuberculosis better.

Disorders, Habits and Lifestyle, Health

Chronic Kidney Disease and how it affects micronutrient levels.

Chronic Kidney Disease (CKD) or chronic kidney failure is a result of when your kidneys have gradually lost their ability to filter out wastes and excess fluids from your body. The condition is usually progressive, and treatments include medications, dialysis and hemodialysis. Here’s a lesser discussed part of this touchy subject. How much of the excess fluids/wastes that are removed during these dialysis sessions are actually excesses or wastes? Are you losing something your body needs every time you go through a dialysis session? What are the side effects?

In this blog, we discuss the side effects of micronutrient deficiency that are very closely associated with CKD and dialysis. Read along, and keep yourself informed.

Kidney diseases and micronutrient deficiency – Where’s the correlation?

There’s always a correlation between nutrients and chronic illnesses. This correlation holds in good in both ways – You can develop complications and diseases if there’s chronic nutrient deficiency; and the nutritional balance in the body will be affected if you suffer from a chronic disease.

With respect to Chronic Kidney Disease, here are the reasons why your macronutrient balance is at risk –

The dietary recommendations – There are a few dietary recommendations that people diagnosed with CKD will have to follow. These restrictions are aimed at reducing the intake of protein, phosphate, or potassium.
Change in metabolism.
Medications recommended for the condition.
Other ailments and complications that you might be diagnosed with.
The abdomen not being able to properly absorb nutrients.
Excessive loss with urine and dialysate.

These are all potential reasons why people diagnosed with CKD might also have a micronutrient deficiency, and should be mindful of eating the rightful amount of everything that their body needs. This isn’t exclusive to later stages of CKD patients alone; but can pose a threat to people treating all stages of CKD.

What micronutrients are at the risk of loss?

Vitamin C (Ascorbic acid) – Huge amounts of vitamin C are lost during dialysis. This is partly due to the process itself, and partly due to the vitamin getting oxidized to dehydro-ascorbic acid during hemodialysis.
Vitamin B6 (Pyridoxine) – There’s a lot of controversy around the topic. CKD patients that received dialysis 35% drop in pyridoxine concentration. The study shows that vitamin deficiency was not observed in patients receiving 50 mg pyridoxine after each dialysis session. Conversely, in those CKD patients not receiving B6 supplementations, the B6 deficiency was found in 78%, 77%, 50%, and 34% of cases, respectively.
Vitamin B9 (Folic Acid) – There’s a significant loss of folic acid every time there’s a dialysis session. Folate supplementation in a dose of 1 mg/day should prevent deficiencies in hemodialysis patients.
Zinc – Deficiency of Zinc in the hair and skin is observed in people with CKD. Other tissues including erythrocytes (a red blood cell) have healthy amounts.
Selenium – It’s a trace mineral. While even the general population has a deficiency due to poor dietary addition, people with CKD have it worse due to malabsorption.Needless to say, these are all important micronutrients. If you have CKD and you’re treating it, you’ll have to monitor and keep your micronutrient levels at a healthy level.

What should I do now?

First things first, understand the condition of chronic kidney disease, the treatment of kidney failure and their combined effect on your micronutrient levels. Do your own research and stop believing in hearsay. The ‘eight glasses’ trick does not work if you’re looking to clean your kidneys. Follow our space, talk to people from our team and keep yourself on the know about the condition and the implications.

Dietary restrictions

You will have to be regular with medications, because mostly these medications – though not completely – will provide doses of the micronutrients that are expected to be lost due to the condition or the treatment. So do not skip medications, stick to dietary instructions but make sure you get the recommended amount of nutritional intake. Avoid food with high salt and high potassium, and get a lot of your protein from sources like dairy and meat. Greens are essential too!

The next logical step would be arriving at a proper, tailor-made diet routine for you, and sticking to it. We can help you with it. The number of times we’ve heard people ask us, “I am on dialysis, can’t I have normal food anymore, at all?” gives us a rough representation of how ill-informed people are about the condition and the balanced approach they’d need towards food and diet. We can help you with that.

Get in touch, and follow ONP’s social handles for more such bite-sized updates about health, wellness, conditions and condition specific diet plans.

Disorders, Habits and Lifestyle, Health, Nutritionist Talk

Hypothyroidism – What to eat and what not to?

In our last blog, Yoda told us a lot about the thyroid gland and the condition of an overactive thyroid gland. Today, we’ll be discussing in detail the polar opposite, an underactive thyroid. From types to causes, and the different dietary measures that you should take to bring your thyroid secretions levels to optimum, here’s everything you need to know about hypothyroidism.

What is hypothyroidism?

We’ve established how important the thyroid gland and the hormones it secretes are to maintain equilibrium in our health and body composition. Hypothyroidism is a condition where your thyroid hormone is secreting less than optimal amounts of thyroid hormones, such as TSH and T4. This can slow down the metabolism severely and can increase the risks of heart complications, myxedema, and a lot of other conditions.

There are three main types of hypothyroidism.

Overt hypothyroidism – elevated serum TSH levels with low serum T4 levels
Subclinical hypothyroidism – elevated serum TSH levels with serum T4 levels within the normal range (also known as mild thyroid failure)
Congenital hypothyroidism – due to deficiency in TSH and T4 levels

That’s not all, though. An auto-immune condition called Hashimoto’s can also be the reason why the thyroid gland is underactive.

Why the malfunction?

There are quite a few reasons for the condition.

Any damage or disease related to the hypothalamus or pituitary gland might cause damage to the cells that secrete TSH.
Medications that contain high doses of lithium, iodine, or amiodarone can suppress hormone secretion.
Radiation therapy to treat thyroid cancers of the neck or head can affect the thyroid gland.

Apart from these, there are other reasons like autoimmune diseases (like Hashimoto’s), surgeries to remove the thyroid gland, low or no iodine in the diet and other environmental factors such as stress can be the causes of an under-active thyroid gland.

Hashimoto’s is an auto-immune condition where your body’s defense systems are attacking tissues in the thyroid gland, resulting in an under secreting gland. Possible reasons could be genetic history, viral infections, or environmental triggers like stress or exposure to radiation.

How do I know if I have hypothyroidism?

The foolproof way to do this is to get checked. To monitor levels of TSH and take other tests that can provide conclusive evidence of whether you have hypothyroidism or not. However, there are a few symptoms that you can watch out for.

Pervasive fatigue
Forgetfulness
Difficulty with learning
Dry skin, brittle hair, and nails
Puffy face
Constipation
Sore muscles
Weight gain and fluid retention
Heavy and/or irregular menstrual flow
Increased frequency of miscarriages
Increased sensitivity to cold

Diagnosis

You can monitor TSH levels, yes, but that’s not the only test out there to find out if you have hypothyroid. Physicians also look for any anti-thyroid antibodies and T4 levels to find out if the thyroid gland is underactive.

What diet is the best for hyperthyroidism?

There’s no blanket diet here. It depends on a lot of other factors that are particular to your body. Other related conditions and critical health indicators should be taken into consideration to arrive at the optimal nutrition protocol for you. However, there are general rules of thumb when it comes to hypothyroidism, and here are a few things to keep in mind.

TL;DR –
Things to avoid – excessive salt, red meat, soy, and gluten.
Things to add to diet – Iodine, antioxidants, seafood.

Please avoid excessive salt, red meat, soy, and soy-related products and gluten food. You’ll have to lay off the soy because genistein, a major soy isoflavone, has an estrogenic and goitrogenic activity which inhibits the activity of thyroid peroxidase. Going gluten-free helps because according to studies, there might be an overlap between celiac disease and Hashimoto’s. Gluten might also cause a leaky gut which will trigger the body to produce antibodies that might attack the thyroid gland.

You can however eat foods that are rich in iodine and antioxidants. Iodine deficiency is the major cause of hypothyroidism. Seafood is a great addition to a hypothyroid-friendly diet. Plan your diet around these do’s and don’ts!

Should I be worried?

Any chronic illness comes with its own complications and risk factors. Leaving hypothyroidism unchecked for prolonged periods can cause heart complications, depression, slowed mental functioning, loss of libido, birth defects, and myxedema.

There is a myth that hyperthyroidism is a disease for middle-aged women. It is not true. If you’re experiencing symptoms, or even if you’re not getting your thyroid levels checked periodically. Follow nutritional protocols. Get in touch with our team of nutritionists to stay on top of the hypothyroid condition!

Disorders, Habits and Lifestyle, Health, Nutritionist Talk

Hyperthyroid, its symptoms, and the optimal dietary choices.

The human body is a well-oiled machine that has a lot of different endocrine glands secreting hormones necessary for the body to maintain balance. One such gland is the thyroid gland. It is located in the lower front throat and is called the butterfly gland because of how it looks.

The gland plays a very vital role and the hormones secreted from the thyroid gland influence many organs in our body. The thyroid gland produces the triiodothyronine T3 and the thyroxine T4 hormones. These hormones help in regulating blood pressure, body temperature, heart rate, metabolism, and how the body reacts to other hormones. An over-active thyroid gland produces more of these hormones. More than what the body can synthesize. This condition is called hyperthyroidism.

How do I know if I have hyperthyroid?

To diagnose if the thyroid is over-secreting its hormones, the amount of iodine collected and distributed by the thyroid gland is measured. A few symptoms can indicate the risk of a hyperthyroid condition.

Fast heart rate
Anxiety
Irritability Trembling hands
Unusual weight loss
Muscle weakness
hair loss
Change in menstrual pattern
Prominent “stare” of the eyes
Protrusion of the eyes, with or without double vision (in patients with Graves’ disease)
Accelerated loss of calcium from bones, which increases the risk of osteoporosis and fractures
Mood swings
Swollen thyroid gland (goiter)
Sensitivity to heat.

If you’re experiencing one or more of these symptoms, it would be wise to monitor the gland’s performance at regular time intervals.

Factors that influence the production of thyroid hormones.

An overactive thyroid gland could be the result of a lot of diseases. Other conditions like Grave’s disease, Plummer’s disease, and thyroiditis can cause enlargement or swell in the thyroid gland. Sometimes, overmedication can be the direct cause of the thyroid gland producing excess hormones. Improper diet can be the cause too, sometimes.

Grave’s disease: Grave’s is an autoimmune disease resulting in thyroid enlargement and hyperthyroid. The antibodies in our body affect the thyroid gland and it, in turn, produces too much T3 and T4 thyroid hormones.

Thyroid nodules: This condition is better known as Plummer’s disease. The lumps of tissue formed in the thyroid regions cause the gland to produce hormones at abnormally high rates.

Thyroiditis: An infection that usually attacks the thyroid gland. This causes the gland to swell and leak hormones into the bloodstream.

Excessive Iodine intake may cause hyperthyroidism

Overmedication: Sometimes people receiving an overdose of thyroxine medication can develop hyperthyroidism.

How does a proper, hyperthyroid-friendly diet help?

It is essential to know both what to eat and what not to. Here are a few food sources and minerals that are hyperthyroid friendly.

Cruciferous central – Cruciferous vegetables like cabbage, broccoli, cauliflower, and Brussel sprouts contain compounds that decrease thyroid hormone production. Please make sure that they’re well cooked. The reason Yoda emphasizes the cooking part is because a well-cooked cruciferous diet can also help remove almost 90% of the goitrogens present.

Iron – It’s not just about lowering the secretion. It’s also important that we improve the body’s capacity to synthesize hormones. Iron deficiency impairs the synthesis of thyroid hormones.

Selenium – It’s another essential mineral that helps with thyroid hormone synthesis. Mushrooms, garlic, onion, egg, beef, liver, shellfish, sunflower seeds, and sesame seeds are sources rich in selenium.

Here are things that you’ll have to exclude from or reduce in your diet.

Iodine – Iodine is essential for the iodination of tyrosine residues, leading to the formation of thyroid hormones. Consuming iodine in excess can result in complications like hyperthyroidism, nodule formation, and other autoimmune thyroid diseases. Seafood, eggs, dairy, and iodized salt are rich sources. Please reduce intake of iodine if you have an already over-active thyroid gland.

Soy interferes with the iodine uptake. We advise you to reduce the consumption of foods like soy milk, soybean oil, tofu, edamame beans, and soy sauce.

Gluten – Research suggests that there are overlaps between celiac disease and disorders like Grave’s disease. Celiac disease is a condition that causes damage to the small intestine as the result of gluten ingestion. A gluten-free diet not only helps avoid this complication but also improves the absorption of thyroid medications.

Hearsay does more harm than good.

There are a lot of myths that go around, related to hyperthyroidism. One of the very common ones is statements like ‘thyroid symptoms are obvious’ and ‘it’s safer to treat a thyroid disease with iodine or salt rather than taking prescribed medicines’. These are not true. While there are symptoms associated with hyperthyroidism that can manifest physically, testing for TSH and thyroid hormones will alone lead to the proper diagnosis.

About the iodine intake, it is important to know what you’re eating and how it affects your body, especially if you have a chronic condition. So, please take the prescribed medicine, consult with the experienced nutritionists in our team and get yourself a proper diet plan that complements the medications you take. Thyroid conditions if treated right can even bring back your thyroid hormone secretion to the right levels. Otherwise, you might be doing more harm than good.

Stay informed, stay healthy.