How well do you know your food?

Did you know – Vegetarian diets that include proteins from legumes, soy, low-fat dairy, nuts, seeds, whole grains and vegetables can easily meet your protein requirements.

Did you know – Whole grains are high in fiber content, low in fat, and rich in vitamin E, iron, selenium, zinc and B-complex vitamins. Eating and buying them is one of the healthiest choices you can make for yourself and your family.

Did you know – Fish is rich in Omega-fatty acids. Experts suggest that frequent consumption of fish helps protect against several chronic diseases like diabetes. Mackerel fish is both cheaper and healthier which is readily available in market for consumption.

Did you know – A balanced diet contains different types of foods (from all food groups) in such quantities and proportions that the need for all the nutrients such as carbohydrates, proteins, fats vitamins, minerals, water, and fiber are adequately met.

Calcium Rich foods and their Role

Most cheeses are excellent sources of calcium. Parmesan cheese has the highest content of calcium among all cheese. As an added bonus, your body absorbs the calcium in dairy products more easily than that from plant sources.

Yogurt is an excellent source of calcium. Many types of yogurt are also rich in live probiotic bacteria, which have various health benefits. One cup (245 grams) of plain yogurt contains 30% of the daily-recommended dose for calcium, as well as phosphorus, potassium and vitamins B2 and B12.

Seeds are tiny nutritional powerhouses. Some are exceptionally high in calcium, including poppy, sesame, celery and chia seeds. For instance, 1 tablespoon (9 grams) of poppy seeds has 126 mg of calcium. Seeds also deliver protein and healthy fats. For example, chia seeds are rich in plant-based omega-3 fatty acids.

Milk and milk products are good sources of calcium. Daily consumption of milk helps in keeping our bones and teeth strong. Low – fat milk is a good option as it not only prevents the overloading of extra calories but also supplements your body with required calcium.

Tofu is an excellent source of calcium. You can simply add it to the vegetables or can stir-fry and eat. One block of tofu contains 1624 mg of calcium. Figs are also rich in calcium.

Foods rich in proteins and their benefits

Seafood is an excellent source of protein and it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy as it has omega-3 fatty acids.

One-half cup of beans contains as much protein as an ounce of boiled chicken. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Skim or low-fat dairy helps to keep bones and teeth strong and help prevent osteoporosis.

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. Eggs can be safely consumed through out the year.

Experts say fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating soy protein is also good for your heart health.

Easy tips for Living Healthy

Minimize the intake of white bread; as it is high in calories and carbs, but low in fiber, protein and nutrients. The simple starches in bread are digested so quickly that they spike your glucose levels just like sugar — and leave you hungry soon afterward. So these foods should be avoided to prevent weight gain and other health concerns like diabetes.

Limit white rice as they are less in fiber and protein but simply are loaded with empty calories. White rice is quickly digested and absorbed, making your blood sugar rise faster. White rice should be avoided if you are diagnosed with prediabetes or if your family has a history of diabetes. If rice is your staple diet try replacing it with brown rice as they are healthier and has more nutrition benefits.

Skinless white potatoes have a very high glycemic index — meaning they raise your blood sugar quickly. So, however you like your potatoes, try to incorporate their skin. The skin’s fiber will slow your digestion and keep you full longer. (You’ll benefit from potatoes’ potassium, phosphorus, and vitamins B and C, too). Try making mashed potatoes with the skin on.

Avoid processed cereals like maida as they are starchier. The more processed a grain is the more unhealthy and calorie leaden it is. Try to consume cereals which have a bigger grain size. Just for an instance atta is more nutritious and healthier than maida. Gram flour is healthier than besan.

Pasta and chips are high in starch which is digested quickly and are low in essential nutrients. You can try for a whole wheat pasta or bean pastas. Their fiber will leave you feeling full for longer. If you want to enjoy crackers, choose whole-grain varieties. Look for brands with minimal added sugar and ingredients.

Healthy habits for Dental hygiene

Brush before you sleep at night- General recommendation is to brush at least twice a day. Still, many of us continue to neglect brushing our teeth at night. But, brushing before bed gets rid of the germs and plaque that accumulate throughout the day.

Brush properly-Poor brushing your teeth is almost as bad as not brushing at all. Take your time, moving the toothbrush in gentle, circular motions to remove plaque. Unremoved plaque can harden, leading to calculus buildup and gingivitis (early gum disease).

Clean your Tongue-Plaque can also build up on your tongue. Not only can this lead to bad mouth odor, but it can lead to other oral health problems. It is recommended to gently brush your tongue every time you brush your teeth.

Drink more water -Water continues to be the best beverage for your overall health — including oral health. This can help wash out some of the negative effects of sticky and acidic foods and beverages in between brushes.

Eat lots of crunchy vegetables-Eating fresh, crunchy vegetables and fruits not only contains more healthy fiber, but it’s also the best choice for your teeth and are natural teeth cleansers.

Good habits for Mental health

Taking care of yourself physically can improve your mental health. Be sure to eat nutritious meals, avoid cigarettes, drink plenty of water, exercise and get enough sleep.

Deal with stress-Stress is a part of life. Practice good coping skills and try to manage stress. Experts suggest including yoga, meditation and exercise in daily routine. Research shows that laughter can boost your immune system, ease pain, relax your body and reduce stress.

Exercising everyday-Physical activity can have a positive impact on our mood. Even as little as a brisk 10-minute walk can increase our positive mood. Exercise releases certain hormones which are stress busters and relaxes our body and mind to a great extent.

Bask in Sun-Research has proved that sunlight helps promote the production of vitamin D which increases your level of serotonin (which helps regulate your mood) in the brain. Plus, time in nature is a proven stress reducer. It is advisable to daily sit in a good sunlight for atleast 10-15 mins for a good mental health.

Avoid alcohol and other drugs-Experts recommend alcohol use to a minimum and avoid other drugs. Sometimes people use alcohol and other drugs to “self-medicate” but in reality, alcohol and other drugs only aggravate problems. They are addictive and can only complicate stress levels.

Does Your Daily Diet Contain These 5 Essential Micronutrients?

1. Folate

Folate is one of the eight types of B vitamins, and it helps with the formation of red blood cells. It is water-soluble, and also called vitamin B9. The best way to get your B9 is through fruits and vegetables. Legumes like lentils and beans, spinach and asparagus are all great, folate-rich options.

2. Iron

Iron is used to create hemoglobin, which is the substance in red blood cells that carries and delivers oxygen around the body. There are two types of iron: heme, which comes from an animal source, and non-heme, which is obtained through a plant. Non-heme sources are beans, chickpeas, lentils, tofu, broccoli and spinach.

3. Magnesium

Did you know that consuming sodas, sugar and caffeine actually causes your body to lose magnesium? Good sources of magnesium are dark leafy vegetables like spinach. Nuts and seeds, such as almonds, cashews, sesame and pumpkin seeds; and whole, unrefined grains like brown rice are storehouse of magnesium.

4. Vitamin A

Essential for maintaining vision, vitamin A describes a group of fat-soluble retinoids, like retinol. Retinol is created from carotenoids, such as beta-carotene, which is often associated with foods of an orange hue such as carrots. Other sources come from animals, and can be found in foods like liver, grass-fed dairy products and egg yolks.

5. Vitamin D

The deficiency of this vitamin is linked to rising levels of depression and autoimmune disorders, laying the foundation for many chronic illnesses. Natural sources are fatty fish and fish oils, canned tuna, egg yolks, mushrooms, and tofu.

Maintaining Gut Health

Eat more vegetables-Vegetables provide our body with the nutrients it needs on a day-to-day basis and help to maintain general health. They also provide fiber to keep the gut healthy and help our body’s systems run more effectively.

Focus on fiber-Aim to increase overall fiber content, especially if your intake of fruit, vegetables and legumes is low. Fiber can provide a huge variety of compounds and nutrients that will help improve gut health. Fiber is in whole grains, fruit, veggies, nuts and legumes are especially healthy to improve gut health

Eat plenty of prebiotic-rich foods-Consume prebiotic rich foods. When prebiotic foods are digested they provide food for the healthy bacteria which are found in our gut, so include things like bananas, onion, garlic, veggies (brussels sprouts and broccoli), whole grains and other fruits.

Eat more probiotic-rich foods-Different types of probiotics can have different impacts on gut health. Try to get probiotics from your food. Include foods which naturally contain probiotics, such as yoghurt and fermented foods. Before taking a probiotic supplement, speak to your doctor to find the right supplement for you.

Drink and eat wisely-As alcohol can negatively affect gut health, hence it is advisable to reduce your overall intake of alcohol and consume loads of water. Refrain from junk foods like soft drink, lollies, biscuits, chips and pizza as they have negative impact on our gut health.

Dizziness

Dizziness isn’t a disease, but rather a symptom of various disorders.

Dizziness is the feeling of being lightheaded, woozy, or unbalanced. It affects the sensory organs, specifically the eyes and ears, so it can sometimes cause fainting.

Causes of Dizziness

Common causes of dizziness include a migraine, medications, alcohol and problem in the inner ear.

Some other possible causes of dizziness include:

Sudden drop in blood pressure
Heart muscle disease
Decrease in blood volume
Anxiety disorders
Low iron
Low blood sugar
Ear infection
Dehydration
Heat stroke
Excessive exercise
Motion sickness

How to identify Dizziness

People experiencing dizziness may feel various sensations, including:

light-headedness or feeling faint
a false sense of spinning
unsteadiness
loss of balance
feeling of floating or swimming

Sometimes, dizziness is accompanied by nausea, vomiting, or fainting. Seek emergency medical help if you have these symptoms for extended periods.

What to do when you feel Dizziness.

Follow these tips if you have recurrent bouts of dizziness:

Sit or lie down immediately when you feel dizzy and rest until the dizziness goes away.
Use a cane or walker for stability, if necessary.
Always use handrails when walking up or down the stairs.
Do activities that improve balance, such as yoga and Tai Chi.
Avoid moving or switching positions suddenly.
Avoid driving a car or operating heavy machinery if you frequently experience dizziness without warning.
Avoid caffeine, alcohol, and tobacco. Using these substances may trigger dizziness or make it worse.
Drink at least eight glass of water a day, get seven hours or more of sleep, and avoid stressful situations.
Eat a healthful diet that consists of vegetables, fruits, and lean proteins to help prevent dizziness.

To read more on Patient Care, click on the link below.

Patient Care