fbpx

Tag Archive for: Nutrition

Oncology Nutrition

Introduction:

Oncology nutrition is important in cancer care, proper nutrition plays a critical role in managing cancer treatment-related side effects, improving treatment outcomes, and enhancing the quality of life for cancer patients. In this blog, we will delve into various aspects of oncology nutrition, including the importance of a balanced diet, strategies to manage the side effects of cancer treatment through nutrition, and the role of specific nutrients in cancer prevention and treatment. We will also discuss the importance of working with a certified Nutritionist to develop an individualised nutrition plan based on the unique needs of each patient. By the end of this blog, you will have a better understanding of how proper nutrition can help manage cancer treatment-related symptoms and improve overall health outcomes in cancer patients. So, let’s get started!

 

Factors affecting the nutrition aspect in cancer patients:

  1. Cancer Treatment: Oncology nutrition is influenced by cancer treatments such as chemotherapy, radiation therapy, and surgery. These treatments can cause various side effects such as loss of appetite, taste changes, nausea, and vomiting that can lead to malnutrition.
  2. Cancer Type: The type and stage of cancer can also affect oncology nutrition. Certain cancers such as head and neck cancers can affect a patient’s ability to swallow, while digestive system cancers can impact nutrient absorption.
  3. Psychological and Emotional Factors: Cancer patients may experience anxiety, depression, and stress that can affect their appetite and nutrition. This can also impact their adherence to recommended diets.
  4. Pre-existing Nutritional Status: Patients who are malnourished before a cancer diagnosis is at higher risk of developing nutrition-related complications during cancer treatment.
  5. Lifestyle Factors: Unhealthy lifestyle habits such as smoking, alcohol consumption, and a diet high in ultra processed foods. These foods undergo ultra processing techniques which may increase the risk of developing cancer. And lack of fruits, vegetables and whole grains in the diet over a long period of time leads to various health conditions. 

 

Symptoms of cancer patients:

  1. Loss of Appetite: Patients may experience a reduced desire to eat or difficulty consuming adequate amounts of food.
  2. Changes in Taste and Smell: Cancer treatments can cause taste and smell changes, leading to aversions and disinterest in certain foods.
  3. Nausea and Vomiting: Patients may experience these symptoms due to cancer treatments, leading to decreased appetite and poor nutritional intake.
  4. Digestive Problems: Cancer treatments can cause diarrhoea, constipation, and other digestive problems, leading to poor nutrient absorption.
  5. Weight Loss: Unintended weight loss can occur due to poor appetite and malabsorption of nutrients.
  6. Fatigue: Malnutrition can cause fatigue and weakness, leading to decreased physical activity levels.
  7. Cognitive Changes: Malnutrition can affect cognitive function, including memory, attention, and concentration.

 

 

Nutrition intervention for cancer patients:

  1. Dietary Modifications: Patients may require specific dietary modifications to manage symptoms and optimise nutritional intake. This may include increasing protein and calorie intake, consuming small, frequent meals, and avoiding foods that trigger nausea and vomiting.
  2. Nutritional Supplements: Supplements such as protein powders, and vitamins and minerals may be recommended to address nutrient deficiencies and improve overall nutrition status.
  3. Enteral and Parenteral Nutrition: In cases where patients cannot consume adequate amounts of food orally, enteral and parenteral nutrition may be recommended. Enteral nutrition involves feeding through a tube, while parenteral nutrition involves intravenous feeding.
  4. Exercise: Exercise and physical activity may be recommended to improve appetite and overall health

 

Common misconception about Oncology Nutrition:

Myth: Sugar feeds cancer cells.

  1. Fact: There is no conclusive evidence to suggest that sugar intake directly promotes cancer growth. In fact, many studies have failed to find a significant link between sugar consumption and cancer risk. Nonetheless, maintaining a balanced and healthy diet with a focus on whole foods can help reduce the risk of cancer and improve overall health.

Myth: A vegetarian diet is better for cancer patients.

  1. Fact: Even though a plant-based diet can have health advantages and lower the risk of some cancers, it’s not always superior to a diet that has animal products. For cancer patients, it’s important to have a customised nutrition plan that considers their specific needs and medical issues.

Myth: Cancer patients should avoid all fats.

  1. Fact: Fats are an essential component of a balanced diet and play a crucial role in providing energy and essential nutrients to the body. Many types of fats, such as omega-3 fatty acids found in fish, nuts, and seeds, have been shown to have anti-inflammatory effects and may be beneficial for cancer patients. However, it is important to consume fats in moderation and choose healthy sources of fats such as avocados, olive oil, and nuts.

Myth: Supplements are always safe and effective.

  1. Fact: While supplements can provide important vitamins and minerals, some may interact with cancer treatments or cause adverse effects. For example, some supplements can interfere with chemotherapy drugs or radiation therapy, potentially reducing their effectiveness. Additionally, some supplements may cause harmful side effects, especially when taken in large doses. Patients should always consult with their healthcare provider before taking any supplements, even those marketed as natural or safe.

Myth: Cancer patients should avoid all processed foods.

  1. Fact: Processed foods can be nutrient-dense and provide important nutrients for cancer patients. Canned and frozen fruits and vegetables are convenient, affordable and a great source of nutrients. Look for processed foods with low sodium, added sugars, and saturated fats by reading the labels.

 

Facts about Oncology Nutrition:

Fact: Adequate nutrition is crucial for cancer patients.

  1. Proper nutrition is vital for cancer patients to support their overall health and well-being during treatment. Patients who are well-nourished may have better treatment outcomes, improved immune function, and a better quality of life.

Fact: Protein is important for cancer patients.

  1. Protein is a crucial nutrient for cancer patients as it helps to maintain muscle mass, repair tissue, and support the immune system. Eating protein-rich foods such as lean meats, fish, and eggs can help ensure patients are getting enough protein to support their recovery.

Fact: Hydration is important for cancer patients.

  1. Cancer treatments can cause side effects such as nausea and vomiting, which can lead to dehydration. Staying hydrated can help manage these side effects and prevent dehydration, which can be a serious concern for cancer patients. Drinking enough fluids is essential for supporting the body’s functions and overall health.

Fact: Nutrition needs may vary depending on the type and stage of cancer and the type of treatment.

  1. Each patient’s nutritional needs may vary based on their type and stage of cancer and the type of treatment they are receiving. Developing individualised nutrition plans can help patients manage side effects and support recovery after treatment.

Fact: Nutritional counselling is an important part of cancer care.

  1. Nutritional counselling can help patients make healthy choices, manage treatment side effects, and support their overall health and well-being during and after cancer treatment.

Conclusion:

In summary, Oncology Nutrition is crucial in managing symptoms and improving treatment outcomes for cancer patients. Individualised nutrition plans developed with registered dietitians can help address the specific nutritional needs of patients. By prioritising Oncology Nutrition, healthcare providers can improve the overall quality of life for cancer patients.

 

Bibliography:

  1. “Nutrition in Cancer Care,” National Cancer Grid India, https://www.nationalcancergrid.org/nutrition-in-cancer-care.
  2. “Oncology Nutrition for Patients,” Tata Memorial Hospital, https://tmc.gov.in/tmh/index.php/en/patient-care-services/clinical-services/nutrition-in-cancer-care/oncology-nutrition-for-patients.
  3. “Nutrition and Cancer,” Indian Journal of Medical and Paediatric Oncology, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4959814/.
  4. “Nutrition Management in Cancer Care,” Journal of the Academy of Nutrition and Dietetics, https://jandonline.org/article/S2212-2672(18)31176-4/fulltext.
  5. “Myths and Facts About Cancer,” National Cancer Institute India, https://www.nciindia.in/myths-and-facts-about-cancer.
  6. “Nutrition in Cancer Care,” National Cancer Grid India, https://www.nationalcancergrid.org/nutrition-in-cancer-care.
,

GOUT

Introduction:

Gout, a painful inflammation and swelling caused by the buildup of uric acid crystals in the joints is a result of the body either producing too much uric acid or being unable to eliminate it properly. This uric acid is a natural waste product produced by the body when it breaks down purines, commonly found in meat products.

In our blog, we’ll be diving deep into gout and the role of uric acid in its development, exploring various aspects including causes, symptoms, treatments, and prevention strategies. In addition, we’ll be discussing related topics such as diet, exercise, lifestyle changes, and medication options pivotal in managing gout.

What is Hyperuricemia:

Hyperuricemia is an elevated uric acid level in the blood. The normal upper limit is 6.8mg/dL, and anything over 7 mg/dL is considered saturated, and symptoms can occur. This elevated level is the result of increased production, decreased excretion of uric acid, or a combination of both processes.

Elevated uric acid can also be seen in,

  • Accelerated purine degradation
  • Decreased excretion (renal insufficiency and metabolic acidosis)

What is Gout?

When there is too much uric acid in the body, uric acid crystals (monosodium urate) can build up in joints, fluids, and tissues within the body. Hyperuricemia does not always cause gout, and hyperuricemia without gout symptoms does not need to be treated.

These urate crystals accumulate in your joint, causing inflammation and intense pain of a gout attack.

Symptoms include (in the affected part):

  • Pain, usually intense
  • Swelling
  • Redness
  • Heat

Risk factors:

Causes of high uric acid in blood or gout are complex conditions that can have a variety of causes. Here are some of the most common factors that can contribute to the development of high uric acid levels and gout:

  • Diet: A diet high in purine-rich foods like red meat, shellfish, and organ meats can increase uric acid levels and contribute to gout. Purine-rich foods include red meat, organ meat, and some kinds of seafood, such as anchovies, sardines, mussels, scallops, trout, and tuna
  • Alcohol consumption: Drinking alcohol, particularly beer, can increase uric acid production and trigger gout attacks.
  • Genetics: Certain genetic factors can increase the risk of developing gout.
  • Medical conditions: Health conditions such as obesity, hypertension, diabetes, and kidney disease can increase the risk of developing gout.
  • Medications: Some medications, such as diuretics, can increase uric acid levels and trigger gout attacks.
  • Dehydration: Not drinking enough water can lead to higher concentrations of uric acid in the body and increase the risk of gout.
  • Symptoms of Gout:
  • Sudden, severe pain: Gout attacks typically cause sudden, severe pain in the affected joint, often described as a sharp, stabbing sensation.
  • Swelling and redness: The affected joint may become swollen, red, and warm to the touch.
  • Stiffness: Gout can cause stiffness in the affected joint, making it difficult to move.
  • Limited mobility: Due to the pain and stiffness, people with gout may have limited mobility and difficulty performing daily activities.
  • Chronic gout: Over time, repeated gout attacks can lead to chronic gout, which can cause joint damage, tophi (hard deposits of uric acid), and chronic pain.

Treatments for Gout:

  • Lifestyle changes: Making changes to your diet, drinking plenty of water, limiting alcohol, and maintaining a healthy weight can help reduce uric acid levels and can help reduce the frequency and severity of gout attacks.
  • Medications: Several medications are available to treat gout, including nonsteroidal anti-inflammatory drugs (NSAIDs), corticosteroids, and colchicine.
  • Urate-lowering therapy: Medications like allopurinol, febuxostat, and probenecid can be used to lower uric acid levels and prevent gout attacks.
  • Joint aspiration: In some cases, removing fluid from the affected joint can help relieve pain and reduce inflammation.
  • Lifestyle modifications: Avoiding alcohol, staying hydrated, and maintaining a healthy weight can help reduce the frequency and severity of gout attacks.

Prevention strategies for Gout:

Preventing gout attacks and managing uric acid levels can involve making some lifestyle changes. Here are some strategies that can help:

  • Maintain a healthy weight: Being overweight or obese can increase the risk of gout. Maintaining a healthy weight can help reduce uric acid levels and prevent gout attacks.
  • Stay hydrated: Drinking plenty of water can help flush out excess uric acid from the body and prevent crystal formation in the joints.
  • Limit alcohol intake: Alcohol can increase uric acid production and interfere with its elimination from the body. Limiting alcohol intake or avoiding it altogether can help prevent gout attacks.
  • Avoid high-purine/high-oxalate foods: Foods that are high in purines or oxalates can increase uric acid levels in the body. Limiting or avoiding foods like red meat, organ meats, shellfish, and certain types of fish can help prevent gout attacks.
  • Exercise regularly: Regular exercise can help maintain a healthy weight, reduce inflammation, and improve overall health.

Dietary Interventions of GOUT:

Research indicates that following a diet that is rich in vitamins, fiber, and unsaturated fatty acids, and including appropriate amounts of minerals and high-quality protein, can be effective in preventing or managing hyperuricemia. These dietary patterns promote a healthier state of systemic metabolism, which can lead to an improvement in overall health and a reduced risk of disease.

  • Dietary Fiber – Including more fiber-rich whole grains, vegetables, and fruits in the diet can have several health benefits, including regulating gastrointestinal homeostasis. Moreover, dietary fiber has been found to help regulate the inflammatory state in patients with gout and reduce the production of uric acid, both of which can contribute to better management of the condition. By promoting a balanced intake of fiber, individuals may be able to support the health of their gut, reduce inflammation, and improve their overall well-being.
  • Fat – Studies have shown that consuming a diet high in fat can lead to an excessive buildup of triglycerides, which can contribute to the development of obesity by increasing fat mass. In a clinical trial involving 14,624 adults, it was reported that 60% of hyperuricemia cases were associated with overweight/obesity. This connection may be due to disruptions in lipid metabolism, which can lead to an elevation in xanthine oxidase (XO) activity, promoting purine metabolism and potentially exacerbating hyperuricemia.
  • Protein – Making informed choices about dietary protein sources and moderating the amount of protein consumed can be a useful strategy for managing gout and related diseases. By selecting protein sources that are appropriate for their individual needs and dietary preferences, individuals may be able to improve their condition and prevent flare-ups.
  • Vitamins – Research has demonstrated that an appropriate intake of vitamin supplements or consumption of fruits and vegetables that are rich in vitamins can be a viable strategy for managing hyperuricemia and gout. Certain vitamins, including vitamin A, vitamin E, vitamin D, and vitamin C, have been found to possess beneficial properties that can help to mitigate oxidative stress and inflammation, both of which are factors that contribute to the onset and progression of these conditions. By incorporating these vitamins into their diet, individuals may be able to support their body’s natural defenses against these harmful processes and potentially achieve better health outcomes.
  • Minerals – Minerals play a vital role in maintaining the body’s acid-base balance. One well-known example is potassium, which has been shown to have diuretic and natriuretic effects when consumed in appropriate amounts.

On the other hand, excessive urinary calcium loss is a known risk factor that can trigger the formation of calcium stones and contribute to uric acid excretion disorders. However, maintaining a normal intake of calcium can help to reduce the potential risk of kidney stone formation and promote uric acid elimination in the kidneys.

Overall, a balanced intake of micronutrients and macronutrients is important for supporting the body’s metabolic processes and reducing the risk of associated health complications.

Myths and Facts of Gout:

Myth: Gout is only caused by eating too much red meat.

Fact: Gout is not solely caused by the consumption of purine-rich red meat, although it can contribute to the condition. Other factors that may increase the likelihood of developing gout include genetics, age, gender, obesity, high blood pressure, and certain medications.

Myth: Drinking plenty of water can cure gout.

Fact: Drinking water is important for flushing out excess uric acid from the body, but it cannot cure gout. Proper management of uric acid levels through lifestyle changes and medication is necessary to prevent gout attacks.

Myth: Gout only affects older men.

Fact: Gout can affect both men and women of all ages, although it is more common in men over the age of 40. Women are more likely to develop gout after menopause.

Myth: Gout is not a serious condition.

Fact: Gout can cause severe pain and swelling in the joints and can lead to permanent joint damage if left untreated. It has also been linked to an increased risk of heart disease and kidney disease.

Myth: Avoiding all high-purine foods can cure gout.

Fact: While limiting high-purine foods can help reduce uric acid levels, it is not a cure for gout. A combination of lifestyle changes and medication is typically needed to manage gout effectively.

Conclusion:

In conclusion, managing uric acid levels and preventing gout attacks is achievable by making some lifestyle changes. Maintaining a healthy weight, staying hydrated, limiting alcohol intake, avoiding high-purine foods, and exercising regularly are effective strategies for preventing gout attacks. It is essential to debunk the myths surrounding gout, such as the misconception that it is only a disease of the wealthy, and focus on the facts to ensure proper management of the condition. Early diagnosis and timely treatment can prevent the long-term complications of gout, such as joint damage and kidney stones. By adopting a healthy lifestyle and seeking medical attention when necessary, individuals with gout can lead a fulfilling life.

IMPORTANCE OF BONE HEALTH

IMPORTANCE OF BONE HEALTH

Bone health refers to the strength and density of bones, which can be affected by factors such as diet, physical activity, and hormonal changes. As we age, our bones naturally lose density and become more fragile, making them more susceptible to fractures. It is important to focus on bone health as we age to reduce the risk of bone fractures and osteoporosis, a condition in which the bones become so weak that they can break from a minor fall or even from everyday activities.

An evidence-based approach to maintaining bone health includes:

  • Weight-bearing and resistance exercises
  • Adequate intake of calcium and vitamin D
  • Avoiding smoking and excessive alcohol consumption
  • Medications such as bisphosphonates and Denosumab are for those at high risk or with established osteoporosis.

It is also important to have regular bone density screenings, especially for those who are at high risk for osteoporosis, such as postmenopausal women and older men.

 

ROLE OF DIET FOR BONE HEALTH

Diet plays a crucial role in maintaining bone health. Adequate intake of certain nutrients, such as calcium and vitamin D, is essential for maintaining bone density and reducing the risk of osteoporosis.

Calcium is the most abundant mineral in the body and is a key component of bone. Likewise, Vitamin D is also necessary for the body to absorb and use calcium. The recommended daily intake of vitamin D for adults is 600-800 IU/day. Good dietary sources of vitamin D include fatty fish, fortified dairy products, and eggs. Sunlight is also a natural source of vitamin D, but it is important to be aware that excessive sun exposure can increase the risk of skin cancer.

Research has shown that a diet that is high in protein, potassium, magnesium, and vitamin K2 also helps to maintain bone health. While a diet that is high in processed foods, added sugars, and sodium can negatively impact bone health. Excessive alcohol consumption and smoking also hurt bone health.

Overall, an evidence-based approach to maintaining bone health through diet includes:

  • Adequate intake of calcium and vitamin D
  • Consuming a diet that is rich in fruits, vegetables, and lean protein
  • Limiting processed foods, added sugars, and sodium
  • Avoiding smoking and excessive alcohol consumption

 

SIGNIFICANCE OF CALCIUM:

Calcium supplements are often recommended for individuals who do not consume enough calcium in their diet or those at high risk for osteoporosis. However, it is important to note that the best source of calcium is through diet.

The recommended daily intake of calcium for adults is 1000-1200 mg/day for men and women up to age 50, and 1200-1500 mg/day for women over 50 and men over 70. Good dietary sources of calcium include dairy products, leafy green vegetables, and fortified foods such as cereal and orange juice.

Supplementing with calcium can be beneficial for some people, but it’s not always necessary. It is important to consult with a healthcare professional to determine if calcium supplements are appropriate for you and to assess the optimal dosage.

Calcium supplementation is effective in increasing bone density and reducing the risk of fractures in older adults, especially in those with low dietary calcium intake, however, excessive calcium intake can lead to health issues such as kidney stones and cardiovascular disease.

 

SIGNIFICANCE OF VITAMIN D:

It’s also worth noting that calcium alone is not enough to maintain optimal bone health, vitamin D is also necessary for the body to absorb and use calcium, so it’s important to have an adequate intake of both nutrients.

In summary, while calcium supplementation can be beneficial for some individuals, it’s important to first aim to get enough calcium through diet and to consult with a healthcare professional to determine if supplements are necessary. It’s also important to ensure adequate intake of vitamin D and other bone-supportive nutrients, as well as engage in regular physical activity and avoid smoking and excessive alcohol consumption.

 

ROLE OF PHYSICAL ACTIVITY IN BONE HEALTH  

Physical activity plays a crucial role in maintaining bone health. Weight-bearing and resistance exercises can help to increase bone density and reduce the risk of osteoporosis.

Weight-bearing exercises, such as walking, running, stair climbing, and dancing, put stress on the bones and stimulate bone growth. Resistance exercises, such as weightlifting and resistance band exercises, also put stress on the bones and can increase muscle strength, which can help to reduce the risk of falls and fractures.

Aerobic exercises, such as cycling and swimming, are not weight-bearing, but they have other health benefits such as cardiovascular health, balance, and flexibility.

There is a significant amount of research that supports the benefits of physical activity on bone health. A meta-analysis of over 100 studies found that physical activity is associated with increased bone density in both children and adults. Another study found that regular weight-bearing exercise can reduce the risk of osteoporotic fractures in postmenopausal women.

Physical activity is also beneficial for maintaining balance and coordination, which can help to reduce the risk of falls and fractures in older adults. It is important to note that the amount and type of physical activity needed to maintain bone health can vary depending on an individual’s age, sex, and baseline bone density. It is best to consult with a healthcare professional to determine an appropriate exercise program that is tailored to your needs. Overall, regular physical activity, including weight-bearing and resistance exercises, plays a crucial role in maintaining bone health and reducing the risk of osteoporosis.

 

INTERESTING FACTS RELATED TO DIET AND BONE HEALTH 

Here are a few interesting facts on how milk is not the richest source of calcium-

  1. Leafy green vegetables: Spinach, kale, and collard greens are all excellent sources of calcium, with one cup of cooked spinach providing about 245 mg of calcium, which is more than a cup of milk (240 mg).
  2. Fortified foods: Many non-dairy foods are fortified with calcium, such as fortified orange juice, cereal, and plant-based milk alternatives.
  3. Nuts and seeds: Almonds and sesame seeds are both good sources of calcium, with a quarter cup of almonds providing about 75 mg of calcium and 2 tablespoons of sesame seeds providing about 130 mg of calcium.
  4. Fish with bones: Sardines and salmon with bones are also rich in calcium, with a 3-ounce serving of canned sardines providing about 325 mg of calcium and a 3-ounce serving of canned pink salmon with bones providing about 181 mg of calcium.
  5. Legumes: Some legumes, such as navy beans, black-eyed peas, and soybeans, are also good sources of calcium. A cup of cooked navy beans provides about 126 mg of calcium.

 

MYTHS AROUND DIET AND BONE HEALTH MAINTENANCE –

 

There are many nutrition myths when it comes to bone health. Here are a few examples:

 

  1. High-protein diets leach calcium from bones: There is no evidence to support the idea that a high-protein diet causes calcium to be leached from bones. A diet that is high in protein may be beneficial for bone health, as protein is necessary for the formation and maintenance of bone.
  2. Drinking milk will prevent osteoporosis: While milk and dairy products are good sources of calcium, they are not the only sources of calcium. Consuming a diet that includes a variety of calcium-rich foods, as well as other bone-supportive nutrients such as vitamin D and K2, is important for maintaining bone health.
  3. Only postmenopausal women need to worry about osteoporosis: Osteoporosis is a disease that can affect anyone, regardless of age or sex. While postmenopausal women are at a higher risk, everyone needs to take steps to maintain bone health throughout their life.
  4. Supplements are better than food sources of calcium: Supplements can be beneficial for some individuals, but it’s important to first aim to get enough calcium through the diet. Food sources of calcium also provide other important nutrients that are beneficial for overall health.
  5. Eating too much salt can lead to osteoporosis: While a diet that is high in salt can lead to high blood pressure and other health problems, there is no evidence to support the idea that salt causes osteoporosis.

Conclusion:

In summary, by following an evidence-based approach that includes a healthy diet, regular physical activity, adequate intake of bone-supportive nutrients, and avoiding risk factors such as smoking and excessive alcohol consumption, you can reduce your risk of osteoporosis and maintain optimal bone health as you age.

Beginners guide to Fat loss

One of the most important determinants of fat loss is energy balance or the balance between the energy we consume through food and beverages and the energy we expend through physical activity and other bodily functions. When energy intake exceeds energy expenditure, the body stores the excess energy as fat, leading to weight gain. Conversely, when energy expenditure exceeds intake, the body must draw on its stored energy, resulting in fat loss.

Difference between fat loss vs weight loss:

Fat loss and weight loss may seem like interchangeable terms, but they are quite different.

So what’s the difference? Well, fat loss is more specific and targeted. When you lose fat you’re focusing on reducing the amount of adipose tissue, or fat in your body. This can improve your overall health and reduce the risk of chronic diseases such as type 2 diabetes and heart disease.

Weight loss on the other hand can be more general. When you lose weight, you could be losing fat, muscle, water, or even bone mass. While losing weight may result in some fat loss, it’s not the same thing as targeting fat loss specifically.

To lose fat, it is necessary to create an energy deficit by reducing energy intake or increasing energy expenditure, or ideally, doing both. Several strategies can help achieve this:

  • Diet: Reducing energy intake through diet is one of the most effective ways to create an energy deficit and promote fat loss. This can be achieved by cutting back on calorie-dense, nutrient-poor foods such as processed snacks and sweets, and increasing the intake of nutrient-dense, low-calorie foods such as fruits, vegetables, and lean proteins. Research has shown that high-protein diets are particularly effective for fat loss, as protein can help preserve muscle mass and increase feelings of fullness, which can help with weight management.
  • Physical activity: Increasing energy expenditure through physical activity is another key strategy for fat loss. Regular exercise has been shown to increase metabolic rate, reduce abdominal fat, and improve insulin sensitivity, all of which can help with weight management. In addition to its direct effects on fat loss, physical activity has numerous other health benefits, including improving cardiovascular fitness, mental health, and bone health.
  • Lifestyle factors: Several lifestyle factors can impact energy balance and fat loss. Getting sufficient sleep, managing stress, and limiting alcohol intake can all help with weight management. Poor sleep and high levels of stress can disrupt hormone balance and increase the risk of weight gain, while excessive alcohol intake can contribute to weight gain by providing excess calories.

It is important to note that while creating an energy deficit is necessary for fat loss, the size of the deficit and the rate of weight loss can vary depending on individual circumstances. Factors such as age, gender, genetics, and starting weight can all impact the rate at which fat is lost. In general, it is recommended to aim for a weight loss of 0.5-2 lbs (0.2-0.9 kg) per week, as this is a safe and sustainable rate of loss that allows the body to adjust and minimize the risk of muscle loss.

Another important consideration when it comes to fat loss is the role of weight training. While aerobic exercises such as walking, jogging, and cycling can be effective for burning calories and promoting fat loss, weight training can also play a key role. Resistance training can help increase muscle mass, which can in turn increase metabolic rate and make it easier to maintain weight loss.

Myths about fat loss:

Myth 1: Low-fat diets are the best way to lose fat.

While it is true that creating a calorie deficit is important for fat loss, the type of calories consumed can also play a role. Low-fat diets, which are based on the idea that fat is the main cause of weight gain, have been popular for many years. However, there is little evidence to support their effectiveness for fat loss. Some research suggests that low-fat diets may be less effective than other types of diets, such as low-carb or high-protein diets, for weight loss.

Myth 2: Spot reduction is possible.

Spot reduction is the idea that it is possible to target specific areas of the body for fat loss, such as the belly or thighs, by doing exercises that specifically target those areas. However, this is not supported by scientific evidence. Fat loss occurs when the body uses stored fat as energy, and this process is largely controlled by hormones and genetics. It is not possible to selectively target specific areas of the body for fat loss.

Myth 3: Carbohydrates are bad for fat loss.

Carbohydrates have often been demonized as a cause of weight gain and poor health. However, this is not supported by scientific evidence. Carbohydrates are an important source of energy for the body, and they play several important roles in health. While it is true that reducing carbohydrate intake can be effective for weight loss, this is likely due to the calorie deficit that is created, rather than any specific effect of carbohydrates on fat loss.

Myth 4: Supplements and weight loss pills are effective for fat loss.

There are many supplements and weight loss pills on the market that claim to help with fat loss. However, the vast majority of these products have little to no scientific evidence to support their effectiveness. Some weight loss supplements can be dangerous and may even cause long-term health problems. The best way to lose fat is through a combination of diet and exercise, and there is no shortcut or quick fix.

Stress and fat loss:

When the body experiences stress, it activates the stress response, which involves the release of stress hormones such as cortisol. These hormones help the body cope with the perceived threat or challenge by increasing energy availability. This is achieved through several mechanisms, including the breakdown of stored glycogen and fat, and the suppression of non-essential processes such as digestion and immune function.

In the short term, this stress response can be beneficial, as it provides the body with the energy it needs to cope with the stressor. However, chronic or excessive stress can lead to an imbalance in energy metabolism, which can lead to weight gain or difficulty losing weight.

The relationship between stress and weight gain:

There is evidence to suggest that stress is associated with weight gain in several ways. One of how stress can lead to weight gain is by increasing appetite and food intake. Stress has been shown to increase levels of appetite-stimulating hormones such as ghrelin, and to reduce levels of appetite-suppressing hormones such as leptin. This can lead to an increase in food intake, particularly of high-fat, high-sugar, or comfort foods.

Stress can also lead to weight gain by disrupting the body’s ability to use energy effectively. Chronic stress has been shown to increase insulin resistance, which can lead to an increase in fat storage. Stress can also disrupt sleep, which can have negative effects on metabolism and energy balance.

Strategies for managing stress and promoting fat loss:

Given the negative effects of stress on energy balance and weight, it is important to find ways to manage stress to promote fat loss. Here are a few strategies that may be helpful:

  • Practice mindful eating: When we are stressed, it can be easy to turn to food as a coping mechanism. However, this often leads to overeating or making unhealthy food choices. To counteract this, try to be more mindful when you eat. This means paying attention to your food and the sensations of hunger and fullness. Take the time to sit down and enjoy your meals, rather than eating on the go.
  • Incorporate stress-reducing foods into your diet: Certain foods can help to reduce stress and improve overall well-being. These include foods high in omega-3 fatty acids, such as fatty fish, nuts, and seeds. Turmeric, a spice commonly used in Indian cuisine, has also been shown to have stress-reducing properties.
  • Don’t skip meals: It can be tempting to skip meals when you are feeling overwhelmed, but this can increase stress and make it harder to lose fat. Instead, try to stick to a regular meal schedule and make sure to include balanced, nourishing meals.
  • Stay hydrated: Dehydration can contribute to feelings of stress and fatigue. Make sure to drink plenty of water throughout the day to stay hydrated and reduce stress.
  • Get enough sleep: Lack of sleep can increase stress and make it harder to lose fat. Aim for 7-9 hours of sleep per night to help manage stress and support fat loss.
  • Incorporate physical activity: Exercise has been shown to reduce stress and improve overall well-being. Find an activity that you enjoy and aim for at least 150 minutes of moderate-intensity exercise per week.
  • Try stress-reducing techniques: In addition to diet and exercise, several stress-reducing techniques can be helpful, such as meditation, deep breathing, and yoga. Find what works best for you and try to incorporate these techniques into your daily routine.

Facts about fat loss:

  • A calorie deficit is necessary for fat loss: To lose fat, you need to burn more calories than you consume. This can be achieved through diet and exercise, or a combination of both.
  • Whole, unprocessed foods are generally more effective for fat loss: These types of foods tend to be more nutrient-dense and lower in calories, which can help with creating a calorie deficit.
  • Protein is important for fat loss: Protein can help to increase satiety, or the feeling of fullness, which can make it easier to stick to a calorie deficit. In addition, protein has a high thermic effect, meaning that your body expends more energy digesting it compared to fat or carbs.
  • High-fiber foods can be helpful for fat loss: Foods high in fiber tend to be more filling and can help to reduce hunger, which can make it easier to stick to a calorie deficit.
  • Cutting calories too low can be counterproductive: While it is important to create a calorie deficit to lose fat, cutting calories too low can slow down your metabolism and make it harder to lose fat. It is important to find a balance and make sure you are still consuming enough nutrients to support your overall health.
  • Regular exercise is important for fat loss: In addition to diet, regular exercise can help to increase calorie expenditure and promote fat loss. It is important to find physical activities that you enjoy and that are feasible for your lifestyle.
  • Sustainable lifestyle changes are key for long-term fat loss: While it is possible to see significant changes in a short amount of time through crash dieting or extreme exercise, these changes are often not sustainable and can lead to weight regain. A slow and steady approach, with a focus on making sustainable lifestyle changes, is typically the most effective way to achieve long-term fat loss.

Sleep is very important for fat loss for several reasons, which are supported by evidence:

  • Lack of sleep can lead to an increase in appetite: When we are sleep deprived, our bodies produce higher levels of the hormone ghrelin, which stimulates appetite. At the same time, levels of the hormone leptin, which suppresses appetite, decrease. This can lead to an increase in hunger and cravings for high-calorie, unhealthy foods.
  • Lack of sleep can lead to an increase in calorie intake: Studies have shown that people who get less sleep tend to consume more calories than those who get enough sleep. This can make it harder to create a calorie deficit and lose fat.
  • Lack of sleep can lead to a decrease in physical activity: When we are tired, we may be less motivated to exercise or engage in physical activity. This can lead to a decrease in calorie expenditure and make it harder to lose fat.
  • Lack of sleep can lead to an increase in stress: Stress can lead to an increase in the production of the hormone cortisol, which can contribute to weight gain, particularly in the abdominal area. Getting enough sleep can help to reduce stress and prevent an increase in cortisol production.
  • Lack of sleep can affect metabolism: Chronic sleep deprivation has been linked to impaired metabolism, which can make it harder to lose fat. Adequate sleep is important for maintaining a healthy metabolism and supporting fat loss.

In summary, getting enough sleep is important for fat loss for several reasons. It can help to reduce appetite and calorie intake, increase physical activity, reduce stress, and maintain a healthy metabolism. Aim for 7-9 hours of sleep per night to support fat loss.

 

, ,

Understanding IBS and Managing it in your Every Day Lives

Irritable bowel Syndrome (IBS), the functional gastrointestinal disorder, is characterized by a group of symptoms such as a change in bowel movements (diarrhea or constipation, or both), abdominal pain, bloating, and cramping. 

Even though the symptoms leave no visible changes to the GI tract, if untreated – the chances of IBS aggravating are higher.

IBS is a chronic condition. People suffering from IBS are at risk of developing mental health issues since IBS can negatively affect daily life. 

This blog is an attempt at understanding IBS and offers to provide a glimpse on effective every day management of this chronic disorder.

Classification of IBS

Understanding IBS is easier if we know the different categories. The board classification helps in understanding the symptoms and aids in optimizing the treatment of individuals.

IBS has four categories. Each type exhibits different symptoms. 

  1. IBS with constipation (IBS-C) is distinguished from other IBS conditions when more than a quarter of the stools are hard or lumpy and occur for over three days in a month over the preceding three months.
  2. IBS with diarrhea (IBS-D): When an individual diagnosed with IBS passes more than a quarter of the stools as loose and watery, the person has IBS-D. Individuals often experience a sudden urge to use the bathroom.
  3. Mixed IBS (IBS-M) alternates between constipation and diarrhea. More than a quarter of the bowel movement can be hard or lumpy at one instance, and more than a quarter of the stool can be loose or water at the other. An individual can experience IBS-C and IBS-D on the same day.
  4. Unsubtyped IBS (IBS-U) exhibits all other symptoms associated with IBS but displays insufficient alteration of stool consistency to be classified into the subtypes mentioned above.
IBS TypeStool Consistency
IBS C> 25% is hard or lumpy; <25% is loose or watery
IBS-D>25% is loose or watery; <25% is hard or lumpy
IBS-M>25% is hard or lumpy; >25% is loose or water
IBS-UInsufficient alteration in the stool consistency 

 

Common Symptoms associated with IBS

IBS symptoms vary with individuals. The severity of the symptoms and individual might range from mild to extreme depending on food habits and lifestyle. 

Each individual can have Irritable Bowel Syndrome triggering foods, eating which can trigger symptoms. Avoiding the trigger foods and changes in lifestyle can help ease the symptoms to an extent.

The common symptoms identified across individuals with IBS are:

  • Abdominal pain 
  • Change in bowel movements 
  • Cramping
  • Bloating

A few of the lesser-known symptoms experienced by individuals include:

  • Lack of energy
  • Mucus in stool
  • Sudden urge to use the bathroom
  • Flatulence
  • The feeling of a non-empty bladder
  • bowel incontinence
  • Nausea or feeling sick
  • Mood swings that include irritability, stress, and anxiety

As said earlier, IBS is the host of symptoms. A few of the above can also indicate other GI disorders. So, if you are experiencing a few of the above symptoms, it’s best to consult a certified practitioner for an accurate diagnosis.

 

Causes of Irritable Bowel Syndrome

While it’s difficult to pinpoint the exact cause of IBS, there are a few classic reasons that help explain the occurrence of IBS. Each individual may develop IBS owing to different factors. 

However, in the blog, we cover a few major causes that lead to IBS.

 

How the brain and gut work together is one of the causes of IBS. The brain-gut interaction is essential for proper water and nutrient absorption and waste removal from the body. Alterations in this interaction disrupt the normal process, causing disorders. 

  • Disruptive intestinal muscle contractions can make the food move slowly or rapidly, causing changes in bowel movement. The altered gut motility changes the food retention capacity of the intestines, causing improper absorption of nutrition by the body.
  • Nervous system distress acts as a trigger for IBS. Anxiety and stress can cause the brain to send an inappropriate signal to the gut inducing inappropriate bowel movements.

Other causes for IBS include:

  • Infection – A bacterial infection in the digestive tract can lead to IBS. Post-infectious IBS displays one or more symptoms of fever, vomiting, diarrhea, inflammation, and positive bacterial stool culture.
  • Changes in gut microbes like bacterial overgrowth in the intestine or changes in the type of bacteria in the gut disrupt the normal functioning of the GI tract, causing IBS.

Experts opine that abusive or incredibly stressful life and food sensitivity might also cause an individual to develop IBS.

 

Risk Factors involved in developing IBS

After extensive research into IBS, researchers have narrowed down the risk factors that lead to developing Irritable Bowel Syndrome. So, what are the risk factors, and who is at more risk of developing IBS?

  • Females are at higher risk of developing IBS when compared to men.
  • Age is another risk factor. People over 40 years of age are at greater risk of developing IBS. The incidence of IBS decreases with advancing age.
  • A person with a family history of IBS has an increased chance of developing IBS.
  • People with troubled pasts and people experiencing psychological issues like anxiety or depression are more likely to develop IBS.
  • Food poisoning changes the composition of the bacterial gut and increases the chances of developing IBS.
  • A few antidepressants or antibiotics can trigger IBS in an individual.

Associated comorbidities

IBS is generally associated with at least one co-morbid condition. Individuals with IBS and one or more comorbidities develop severe symptoms and experience a lower quality of life. They also experience psychological symptoms and are highly prone to develop somatization disorder.

We can broadly classify the comorbidities into three categories and present the most commonly occurring disorders in each category. 

  1. IBS and Gastrointestinal disorders frequently occur together. Functional dyspepsia (FD) and Gastroesophageal reflux disease (GERD) are two disorders commonly seen with IBS.
  2. IBS overlaps with extraintestinal somatic disorders such as Fibromyalgia syndrome (FMS), Chronic fatigue syndrome (CFS), Chronic pelvic pain (CPP), sexual dysfunction, and sleep disturbances
  3. IBS and commonly associated psychological disorders are generalized anxiety disorder, panic disorder, major depression, and bipolar disorder

      Image of IBS and comorbidities

The diagram shares a more exhaustive list of IBS and associated comorbidities. Each layer adds a different complexity when treating IBS. So with comorbidities, the treatment is more about managing than treating the syndrome.

Diagnosis of IBS

Based on Rome criteria, IBS diagnosis includes identifying a pattern that involves abdominal pain or discomfort for at least three days in a month over the last three months, with the first symptom appearing at least six months before. The symptoms are:

  • Changes in discomfort while passing stools
  • Changes in frequency of bowel movement
  • Changes in the form of the stool

So far, the diagnostic procedure involves identification by ruling out. There are no definitive tests to diagnose IBS. After collecting family history and vitals, doctors perform a physical examination and simple tests to rule out other disorders.

  • Blood tests to check to rule out celiac disease, anemia, infection, and other digestive infections.
  • Examine stool samples to rule out infections.
  • Can perform a colonoscopy to rule out conditions like colon cancer or Inflammatory Bowel disease (IBD).
  • Hydrogen breath tests to rule out digestive problems like lactose intolerance.
  • Other tests for food allergies 

Treatment and Management of IBS

There is no specific treatment for IBS, as the conditions and symptoms differ across individuals. One can aim to manage the symptoms by adopting a low FODMAP diet and a few lifestyle changes under the guidance of doctors or certified nutritionists. 

Understanding IBS is the key to managing it effectively. Staying hydrated, exercising, managing anxiety and stress, and following a healthy diet are a few things one can try to find relief from the IBS symptoms.

A primary step in easing the symptoms is to adopt a Low FODMAP Diet. FODMAP (Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates that are poorly absorbed in our small intestines and can cause digestive issues. 

Types of carbs that are associated with FODMAPs are:

  • Fermentable oligosaccharides are fructans in wheat, rye, onion, garlic, and chicory; and food like legumes and beans contain Galatians.
  • Disaccharides are lactose present in milk.
  • Monosaccharides are fructose present in fruits, honey, and high-fructose corn syrup.
  • Polyols are carbs in sugar alcohols, avocados, apples, cherries, stone fruit, cauliflower, mushrooms, sweeteners, etc.

What happens when you have FODMAP foods?

When a person consumes high FODMAP food, the food moves slowly through the small intestine, thereby absorbing all the water. It then reaches the large intestine, where they become the food for gut bacteria. Interaction with bacteria results in fermentation, which produces gas and causes discomfort triggering IBS or one of its symptoms.

Steps to follow the FODMAP diet for IBS:

The FODMAP diet is introduced structurally in people in three phases.

  1. Elimination phase: In this phase, people follow a low FODMAP diet and shun foods under a high FODMAP list over a period of 2 to 6 weeks 
  2. Re-Introductory phase: After the successful completion of the first phase, each food in high FODMAP food is reintroduced one food at a time over three days. By increasing the serving size each day, you can monitor the tolerance over the next 8 to 12 weeks. 
  3. Personalization phase: During the re-introductory phase, people will learn about the food best suited for them. The nutritionists devise a dietary plan for long-term sustenance based on the results obtained in the second phase.

One of the most frequently asked questions by people with IBS is: How to cure IBS permanently?

More often than not, IBS is a chronic condition that does not have a complete cure. 

In case of severe symptoms, doctors prescribe medications for easing the symptoms based on the type of IBS. At a certain time, an individual might also need mental health therapies to deal with their psychological problems.

IBS is not easy to live with. One should know and learn about IBS before it leads to other complications. Talk to your doctor and find a certified nutritionist who can help you deal with Irritable Bowel Syndrome effectively.

 

MYTHS AND FACTS

Several myths are associated with Irritable Bowel Syndrome. Here are a few myths and facts that can help you make an informed decision.

Myth 1: IBS and IBD are the same 

Fact: Though IBS and IBD (Inflammatory Bowel Disease) sound similar, they are two completely different conditions. IBD is a collective term for ulcerative colitis and Crohn’s disease, characterized by inflammation of the intestine. IBS is the improper functioning of the digestive tract.

 

Myth 2: Drastic Change in Diet can cure IBS

Fact: Food is not the only reason for IBS. IBS is a condition that occurs because of several factors. One can definitely ease their IBS symptoms by making the right food choices. 

 

Myth 3: Fiber-rich food help IBS

Fact: Eating fiber-rich help with constipation but may not help with other symptoms. On the contrary, the symptoms may worsen because of the intake of fiber-rich food. So before changing your diet, consult a certified nutritionist who will guide you to eat right.

 

Myth 4: Fasting is a sure-shot way of curing IBS

Fact: One should not fast to cure IBS unless specified by your nutritionist. An individual with IBS should not change meal plans, food habits, and exercise regimes without expert guidance. The chances of worsening the condition are higher without proper guidance.

 

Myth 5: There is a prescribed diet for IBS.

Fact: The dietary pattern varies according to the symptoms and condition of the IBS in a person. There are no one-size fits all diet plans when it comes to IBS.

 

Myth 6: We can cure IBS by using home remedies such as ajwain or cumin seeds.

Fact: Certain home remedies, present for ages, help relieve the symptoms to an extent, but they are not the cure. IBS needs a doctor’s intervention and lifestyle changes if you are looking for proper relief from IBS.

 

Myth 7: Lactose intolerance and IBS are the same.

Fact: Lactose intolerance is the body’s inability to process lactose – a readily fermentable carbohydrate. While food rich in lactose can act as a trigger for IBS, IBS is a completely different condition.

 

Myth 8: A bad diet is the main cause of IBS

Fact: Though the symptoms surrounding IBS make it seem like food is the root cause of IBS, other factors can cause or trigger the syndrome as well. Stress, anxiety or panic attacks, hormonal imbalance, or everything together, can cause IBS. So, blaming food will not help you cure IBS.

 

Myth 9: Cutting down on dairy and gluten products can get rid of IBS symptoms

Fact: IBS is a chronic condition that can only be managed. For a few people sensitive to dairy products and gluten, cutting down on these trigger foods might help ease the symptoms, but this is not the case with everyone with IBS.

, ,

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:

 

  1. 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.

 

  1. 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. 

 

  1. 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. 

 

  1. 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. 

 

  1. 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. 

 

  1. 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.

, ,

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

 

  1. 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.

 

  1. 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.

 

  1. 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. 

 

  1. 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.

 

  1. 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:

  1. Clean the surface and produce before chopping.
  2. The cooking area, utensils, and kitchen cloth or equipment should be clean always. 
  3. Utensils and equipment should be cleaned after every preparation.
  4. Raw foods and cooked foods should be handled separately during meal preparation.
  5. 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:

 

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

 

  1. 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.

 

  1. 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.

 

  1. 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. 

 

  1. 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.

 

, , ,

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!

,

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.

GET IN TOUCH.

+91 98405 21650
info@optimalnutritionprotocol.com

Office Hours
Mon-Sat: 09:00-17:00

FIND US ON SOCIAL MEDIA