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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:

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.
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.
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.
Pre-existing Nutritional Status: Patients who are malnourished before a cancer diagnosis is at higher risk of developing nutrition-related complications during cancer treatment.
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:

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

Nutrition intervention for cancer patients:

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.
Nutritional Supplements: Supplements such as protein powders, and vitamins and minerals may be recommended to address nutrient deficiencies and improve overall nutrition status.
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.
Exercise: Exercise and physical activity may be recommended to improve appetite and overall health

Common misconception about Oncology Nutrition:

Myth: Sugar feeds cancer cells.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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:

“Nutrition in Cancer Care,” National Cancer Grid India, https://www.nationalcancergrid.org/nutrition-in-cancer-care.
“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.
“Nutrition and Cancer,” Indian Journal of Medical and Paediatric Oncology, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4959814/.
“Nutrition Management in Cancer Care,” Journal of the Academy of Nutrition and Dietetics, https://jandonline.org/article/S2212-2672(18)31176-4/fulltext.
“Myths and Facts About Cancer,” National Cancer Institute India, https://www.nciindia.in/myths-and-facts-about-cancer.
“Nutrition in Cancer Care,” National Cancer Grid India, https://www.nationalcancergrid.org/nutrition-in-cancer-care.

Nutritionist Talk

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-

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).
Fortified foods: Many non-dairy foods are fortified with calcium, such as fortified orange juice, cereal, and plant-based milk alternatives.
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.
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.
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:

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.
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.
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.
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.
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.

Disorders, Health, Nutritionist Talk

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.

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.
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.
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.
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 Type	Stool 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-U	Insufficient 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.

IBS and Gastrointestinal disorders frequently occur together. Functional dyspepsia (FD) and Gastroesophageal reflux disease (GERD) are two disorders commonly seen with IBS.
IBS overlaps with extraintestinal somatic disorders such as Fibromyalgia syndrome (FMS), Chronic fatigue syndrome (CFS), Chronic pelvic pain (CPP), sexual dysfunction, and sleep disturbances
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.

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
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.
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.

Diets, Fitness, Health

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, 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!