Iron Deficiency Anaemia and How to Overcome It

Anaemia is common and affects many people around us. It is primarily defined as a condition of having low levels of hemoglobin in the blood. There are several reasons which contribute to an anemic condition including- low level of iron because of the lack of high-quality protein in our daily diet; low level of vitamin B6 as Vitamin B6 helps in the synthesis of hemoglobin; and lack of vitamin C in our daily diet since vitamin C helps in proper absorption of iron in our body. Insufficient intake of Vitamin B12 also leads to anaemia. 

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Anaemia is a type of condition which can occur to every person, but it is more common in children and women, especially pregnant mother.  Different surveys have suggested that almost 65 percent of women in Asia suffer from anaemia. As per the National Institute of Nutrition (NIN) a large percentage of adolescent girls suffer from anaemia as well.  Today, however, we will focus our discussion only on anaemia caused by iron deficiency. 

Iron deficiency anaemia is very common and can be reversed by following a proper diet and lifestyle. There are different causes for iron deficiency anaemia:

Lack of iron intake: People generally eat cereal-based food and ignore foods that are rich in iron.  Iron-rich foods like dates, raisins, and rice flakes are generally absent from normal diet. Animal proteins are a good source of iron and this iron is easily absorbed by our body. But many people are vegetarians and therefore don’t consume animal protein. The problem is - the lack caused by the absence of animal protein is often not compensated by plant-based protein, which leads to anaemia, as the equilibrium of a balanced diet is disturbed. 

Improper utilization of iron: There are different reasons for the improper utilization of absorbed iron in our body. Several gastrointestinal problems, like inflammation of the gastrointestinal tract, often lead to improper utilization of iron in our body. 

Blood loss: It can occur due to accidents, intestinal bleeding, and other surgery-related issues.

Increased demand for iron: A particular age or a particular physiological condition may demand more iron than what is expected during normal times. For example: during pregnancy in women; among adolescent girls during their menses; and in infants during the period of their rapid growth and development, - the demand for iron drastically increases. Women following a weight loss diet plan should make sure to have a sufficient quantity of iron in their diet.

Improper absorption: This is another reason that makes people suffer from iron deficiency anaemia. People may intake sufficient amount of iron but due to lack of other nutrients in our body, iron is not absorbed properly. There are other physiological conditions which also lead to improper iron absorption like chronic renal diseases, severe diarrhoea, and gastrectomy, etc. Some other anti-nutritional factors also inhibit iron absorption like- phytates, phosphates, and tannin.

Symptoms of iron deficiency anaemia:

The initial symptoms of Iron deficiency anaemia are very mild but when the deficiency of iron in our body is increased then the symptoms begin to appear gradually. The main symptoms are as follows:

• Weakness and fatigue.
• Pale colour of skin and eyes.
• Tingling sensation in hand and feet.
• Headache and dizziness.
• Shortness of breath
• Vertigo 
• Poor appetite

How to overcome this condition:

Iron deficiency anaemia can be reversed by proper diet. Regular consumption of iron-rich foods, along with essential vitamins and minerals, help increase iron levels in our blood. Now, I would share the dietary guidelines necessary for the prevention of iron deficiency anaemia and at the same time suggest foods that help increasing iron level in our blood.

Protein: First and the most important thing is protein. Include protein rich foods in your daily diet. Animal proteins like egg, fish, and lean meat should be eaten for reversing the effects of iron deficiency anaemia.  For vegetarians, they can eat dal and dal products like rajma, chana, chickpeas, mung dal, and lentils.B ut please note that plant protein is not easily digested and absorbed by our body, so you have to include some vitamin C rich fruits like lemon in your daily diet for proper protein absorption.

Iron: Iron is the key component which is required for red blood cell formation, so lack of iron in your foods is directly linked with anaemia. Iron-rich foods like dates, rice flakes, raisins, and dark green leafy vegetables should be included in your diet.

Vitamin C: This is another important vitamin for preventing anaemic condition. Vitamin C helps in proper protein absorption and enhances the function of iron in our body. Vitamin C rich foods like Amla, guava, sweet lime, green chili and other fresh vegetables which are green in color should be included in your diet.

By including the three above mentioned nutrients in your daily diet, you shall be able to prevent or reverse iron deficiency anaemia.

Source URL: https://www.key2connect.in/blogs/details/iron-deficiency-anaemia-and-how-to-overcome-it

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Food Poisoning Symptoms, Causes and Treatment

Food habits are changing and it has led to many health issues. One such problem which is caused because of eating contaminated food is Food poisoning. Food can be polluted at any stage like during harvesting, growing, processing or even during storage.

Bacteria and germ adulterate food and can cause food poisoning. Toxins of such organisms contaminate food and it is possible while cooking or even if cooked food is not stored properly. There is some food which already has the presence of some organisms but they are destroyed during the cooking process.

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So, unhygienic and improper storage of food items can also lead to food poisoning. Mostly food poisoning can be resolved within hours or days and does not require any medical treatment. It is not very dangerous but in some unfavorable condition, it can cause serious health issues.

Food Poisoning Causes:

The main reason for food poisoning is the intake of contaminated food or water. Bacteria, virus or any other germs release their toxins or even transfer it to your food through any other contaminated sources. 

• Rotavirus is one of the reasons for food poisoning among children. While Norovirus is the main cause that adults suffer from gastroenteritis. People who are having a weak immune system are even affected by cytomegalovirus.

• Some of the most common batter which can cause food poisoning are Salmonella, Shigella, Campylobacter, Clostridium difficile and Escherichia coli. These bacteria release their toxins which can make food adulterate. Undercooked food like meat, fish, custard, poultry can also cause a bacterial gastrointestinal disorder.

• If hygiene like washing hands before cooking or storing food properly is not maintained, it could also lead to food poisoning.

Symptoms of Food Poisoning:

The most common symptoms of food poisoning are vomiting, nausea, diarrhea and abdominal cramps. You can even suffer from fever and headache if food is contaminated by bacteria. There are many other such non-toxic causes of food poisoning which can even affect the nervous system.

Dehydration is one of the symptoms of food poisoning as the body loses water and other important electrolytes from the body. It is even possible that food poisoning can even effect kidneys and lead to many severe diseases like paralysis or arthritis.

Symptoms of food poisoning mainly depend on germs that contaminated your food. You can experience the symptoms of food poisoning within hours after you consume food and in some adverse condition, it can last for weeks.

Treatment to cure Food Poisoning:

• In most cases, food poisoning is cured without going for any medical treatment. If you are suffering from diarrhea just consuming fluids and other energy drinks can make you hydrated. Fluids which has the right balance of salt, water, and sugar can help to stay energetic even after diarrhea and vomiting.

• It is very important to stay away from solid food while suffering from food poisoning. Once you feel better to start with plain food which is easy to digest as gastroenteritis also affect the digestive system.

• Poisoning caused due to non-toxic elements such as mushroom and other pesticides is diagnosed by stomach pumping. It is a technique where doctors insert a tube from mouth to the stomach along with liquids to clean it. This is done in a condition where antibiotics and other treatment are not effective.

• There are some bacteria which require antibiotics to cure infection while some others can be cured within two or three days. In many cases, if the condition is severe there is need to consult a physician immediately as it can harm other body parts and lead to serious problem.

So, while preparing food maintain hygiene and cook food properly. Cover the cooked food to make it safe from germs. If suffering from food poisoning

Source Url:https://key2connect.code.blog/2019/03/19/food-poisoning-symptoms-causes-and-treatment/

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How to Maintain Your Liver Health

Liver is one of the most important organs in our body which is required for maintaining good health. All throughout the day, we eat foods. Even if we try to put ourselves away from junk foods, we cannot get rid of the way vegetables and fruits are produced. Sometimes harmful chemicals and insecticides are used in the cultivation of fruits and vegetables that we consider healthy, part of which remain in the food we eat. We also take medicines more often than we care to imagine. After our foods are metabolized, at which the liver plays an important part, the blood that comes out of our digestive tracts needs to be filtered. The primary function of the liver is to do exactly that. And it goes without saying that a human being cannot survive without a liver. In addition, skin and hair also owe their well-being to a healthy liver. It is very important to maintain a balanced diet and a proper lifestyle for nurturing and improving liver health. Foods which are good for liver health should be included in your daily diet. Different types of fruits and vegetables are good for your liver, some of which have been described below:

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 Grapefruits: Grapefruits are believed to have enormous beneficial effects on liver health. It contains antioxidants that help in reducing liver inflammation. Inflammation generally occurs due to free radical production and damaged cells. Damaged liver cells, in the long run, may cause liver cirrhosis and many other liver problems. So including a grapefruit or grapefruit juice in your daily diet for is helpful for liver protection.

 Berries: There are different types of berries available in the market. Blueberries and cranberries have special importance for liver health. These berries contain antioxidants and anthocyanin both of which are helpful for protecting liver cells from oxidative damage.

 Lemon: This fruit is often regarded as a natural cleanser of the body. Lemons are rich in vitamin C. Vitamin C is a very important antioxidant however it is not produced by our body. So, regular consumption of lemon is important. This natural cleanser helps in the cleansing of liver cells and in improving digestive health. Drink a fresh glass of water with fresh lemon juice for the best results.

 Grapes: Grapes are good for liver health as they contain resveratrol which acts as an antioxidant. This antioxidant helps in improving liver function. Consuming grapes is also good for the treatment of fatty liver.

 Nuts: Nuts are always good for health, as they have a high amount of healthy fats and Vitamin E. Vitamin E is considered a natural antioxidant and help in reducing inflammation of liver cells. Among all available varieties of nuts, almonds and walnuts are considered most helpful. Regular consumption of 3-4 nuts every day is helpful for reducing inflammation of liver cells and also for the prevention of other liver diseases. Don’t forget to include nuts in your daily diet plan.

 Garlic: It is known for its various medicinal properties. One of the most important properties of garlic is that it contains a good amount of selenium. This mineral helps in reducing toxins of liver and therefore acts as a liver cleanser.

 Turmeric: This is indeed a miracle spice. It contains antioxidants which help in reducing toxins of the liver and help in cleansing the liver. Regular consumption of turmeric through your regular sabji or in raw form is beneficial for your liver.

 Beets: It is a good source of fiber and vitamin c and is good for liver health. It enhances bile flow and helps in the breakdown of toxic products of the body, thereby helping in the cleansing liver.

 Green tea: This is also good for liver health. Green tea contains antioxidants named catechins, which help to improve liver function. So if you want to drink something healthy which is good for liver health, then you should drink a cup of pure organic green tea regularly. If you have a weight loss diet plan, include green tea in it. 

 Fatty fish: Last but not the least; fish contains healthy omega 3 fatty acids. These fatty acids help in reducing inflammation of the liver cells. This has an impact on the enzymes of the body as well. So consumption of fatty fish twice or thrice a week is not only good for your heart but also for your liver. If you do not like to eat fish then you can take omega 3 fatty acids supplements.

If you include the above-mentioned foods in your daily diet then you shall definitely be benefited. However, at the same time you should reduce or stop consuming the following foods that are bad for your liver:

 Alcohol: You should reduce or stop alcohol intake. There is no need for consumption of red wine for a healthy heart, instead, you can eat grapes.

 Junk food and fast food: Stop eating over fried foods and foods with trans-fat. This is bad not only for your liver but also for your overall health. Choose good fats like – Nuts and fatty fish for your liver.

 Sugar and salt: These are dangerous for your liver as both of these causes excess pressure to your liver. For avoiding sugar and salt you should reduce eating-out substantially.

Source URL: https://key2connect.code.blog/2019/03/15/how-to-maintain-your-liver-health/

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Healthy Eating Facts for Kid's

Many kids have the tendency to eat more and due to that the ratio of childhood obesity is been increasing rapidly. And that’s because of the stuff kids are eating everyday i.e., over processed and fat food – means no nutritional value. Give natural sources of vitamins and minerals to your child.

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Don’t battle over foods or use junk foods as a bribe for saying them to finish the food early. It’s OK if they have only little amount of food, make sure it’s healthy. And give them a dry fruit or a ragi + sesame seed ladoo or chocolate milkshake (homemade) post food which is healthy.

If your child is on any medication, ask the Doctor about drug interactions with some vitamins and minerals.

Few nutrients we need to give to every child which we call as ‘balanced diet’ which the child should get on daily basis: 

Protein:  Protein usually helps to build the body and breaks down food into energy, carries oxygen, increases immunity and fights with infection. 

Best sources: 

• Fish
• Chicken
• Eggs
• Dairy products
• Lentils

Carbohydrates:  These days we get to hear the trend “cut the carbohydrates” which is not correct. In old days, carbohydrates were the main source and it’s an important source for energy. Carbohydrates help the child’s body to use fat and protein to build and repair tissues. But carbohydrates when we use should be complex not simple.

Best sources:

• Wheat bread or multi grain bread
• Oats 
• Wheat crackers 
• Brown rice
• Cereals (corn , ragi)
• Whole wheat pasta
• Potatoes 

Fats: These are a great source of energy especially for kids and gets easily stored in a child’s body. It also helps the body to use some other nutrients properly.

Best sources:

• Whole milk dairy products
• Cooking oils
• Chicken
• Fish
• Nuts
• Seeds
• Cheese
• Butter
• Ghee

Calcium: Kids about 4 to 8 are not getting enough calcium, according to government statistics. Calcium helps in developing bone mass, which is nearly built during childhood and adolescence. If not taken care in childhood then the person can get affected by osteoporosis, specially girls and women. Many calcium rich foods are also rich in vitamin D which helps in strengthening the bones and also prevent type 2 dm. Parents actually give up easily when children reject breast milk, you need to keep trying till he gets older. Calcium helps to build a child’s bones and teeth healthy. It also helps in blood clotting, functioning of the heart. 

Best Sources:

• Cheese
• Milk 
• Yogurt 
• Soy milk
• Egg yolks
• Spinach
• Tofu
• Spinach

Iron: Iron is important to build healthy blood which carries oxygen to cells and all over the body. Iron helps RBC carry oxygen to cells with whole body and plays a vital role in brain development.

Best sources:

• Red meats
• Liver
• Poultry
• Shellfish
• Whole grains
• Nuts
• Beans
• Figs and dates
• Shrimp
• Raisins
• Soy nuts 
• Chickpeas
• Fortified cold and hot cereals (do check labels)

Folate: Good for the pregnant women and also very important for the kids. Folate is source of vitamins-B which is great for healthy growth and development of the cells of a child’s body. Deficiency of folate may cause anemia.

Best sources: 

• Whole grain cereals
• Lentils
• Chickpeas
• Asparagus
• Black or kidney beans
• Spinach 

Fiber: Though fiber is not digested, but still fiber is important for children because it keeps them full filling and helps in regular bowel movements. To add a point, eating fiber everyday may protect from chronic diseases in future. 

Best Sources:

• High fiber cereal
• Fruits like raspberries, orange, apple, blackberries, kiwi, strawberries and pears.
• Beans & lentils
• Chickpeas
• Nuts
• Flaxseed 
• Green peas

Vitamin A: Vitamin A helps to build, grow bones, great for eyes, keeps skin healthy and prevents infection.

Best sources:

• Carrots
• Broccoli
• Cabbage
• Egg yolk
• Spinach
• Apricot
• Fish oil

Vitamin C: Vitamin C is great for fighting common cold as it holds the body’s cells together helps to heal wounds, strengthens walls of blood vessels.

Best sources:

• Strawberries
• Tomatoes
• Potatoes
• Citrus fruits
• Amla 
• Cauliflower
• Mangoes
• Papaya 

Vitamin E:  Kids under the age 8 miss their vitamin E needs. Vitamin E acts as antioxidant which protects cells from damage. Some Parents stop giving peanut butter as they are scared of nut allergies and if it’s like this, then swap 2 tbsp of sunflower seed butter instead of peanut butter as they get vitamin E needs.

Best Sources:

• Nuts 
• Peanut butter
• Avocado
• Wheat germ
• Spinach
• Sunflower seeds

Potassium: Children get less dose of potassium usually, and this may be because of less fruits and veggies in their diet. Potassium is a key which maintains healthy fluid balance and helps muscles to contract. Pistachios contain the highest potassium content among all nuts.

Best Sources:

• Orange
• Banana 
• White and sweet potatoes 
• Cantaloupe
• Milk
• Yogurt
• Dried apricot
• Cod liver oil

Source URL: http://www.key2connect.in/blogs/details/food-nutrition-healthy-kids

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Tips for Healthy Heart | Chat With Dietitian

A heart attack is a serious medical condition (myocardial infarction) where the supply of blood is suddenly blocked by a blood clot. Lack of blood to heart would damage the heart muscle seriously and that’s a life threatening.

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Symptoms of heart attack: 

• Pain or discomfort in chest: Most attacks involve discomfort in center of chest which just lasts more than few minutes. It feels like uncomfortable pressure or squeezing or fullness or pain.

• Nausea or vomiting or light-headedness

• Jaw, neck or back pain (this is rare)

• Discomfort or pain in arm or shoulder

• Shortness of breath

If you feel these symptoms to someone near you, please share and for safe side go for the tests done like – lipid profile, ECG, 2d Echo and consult a cardiologist as soon as possible.

Function of the heart:  Human heart is a organ which pumps blood all over the body through the circulatory system. It also supplies nutrients and oxygen to tissues and removes carbon-di-oxide and other wastes. If heart fails to do the function, the tissues begin to die.

Common heart ailments: 

1. Coronary artery disease: Blood vessels carry oxygenated blood to heart and get blocked due to deposition of plaque and it forces the heart to pump harder. This is because of high blood cholesterol levels.

2. Myocardial infarction: It’s commonly known as heart attack and it’s fatal. 

3. Congestive heart failure: It’s a heart disease that develops as a result of cad or mi. The heart of the patient damages supplies insufficient oxygenated blood to body. This causes fatigue and shortness of breath.

Risk factors which lead to heart disorders:

Age: The cardiac muscles start losing the tensile strength by age

Gender: usually men are at greater risk of heart disease

Family history : of course, family history of heart disease increases your risk of cad but in today’s generation due to sedentary lifestyle, people usually suffering with heart disease or diabetes or sudden death due to attack.

High blood pressure: uncontrolled high BP results in thickening of arteries

High lipid profile: High triglycerides or cholesterol levels increases the risk of artery blockage.

Diabetes: It’s direct risk factor of heart disease

Obesity: obese person or overweight is one the reason

Physical inactivity: if you are not active physically active so that increases your cholesterol levels and makes you lethargic.

Stress: stress may damage the arteries and lead to allowance of free radicals.

Smoking: nicotine in cigarettes constricts the blood vessels where as the carbon mono oxide damages their inner lining.

Preventive tips for heart attack and healthy heart:

• Smokers should quit smoking.35% heart related deaths are related directly to smoking.

• Have a compulsory full body check up yearly twice.. 

• Lost weight if you are obese or overweight and maintain  a BMI in normal range

• Stick to a regular physical activity; get out of the sedentary lifestyle. – try to walk at least for 30 minutes every day, include climbing stairs, gardening etc. This cuts your risk of attack by half. Exercise survives heart attacks. Regular physical activity strengthens the heart muscles.

• Stressful jobs are responsible for heart attacks. Choose a work place which is cool.

• Eat a low fat, high fibre and moderate protein diet which include whole grain, fresh veggies and fruits. Eat in moderation. Mixture of fruits and veggies gives you antioxidants where your body will be free from free radicals and toxins. Tomatoes, lemon, spinach, carrots, broccoli, onions, garlic reduce cholesterol fights with free radicals damage. You can include fish as it contains omega fatty acid which is good for heart.

• Control alcohol consumption.

While when we are travelling to some other city and while we are at station, did you guys ever noticed a train and we of course imagine that how does it works?  What is that machine which pulls the other coaches continuously that too so many. And we know that’s engine which pulls the train coaches. Now imagine, if the engine doesn’t work properly so it’s definitely going to effect on the train coaches, right? So now compare your body as a train coach and engine as your heart. The train coaches are like our body parts (kidney, liver, brain etc). So the engine which takes the coaches along is our heart. As without engine, the train cannot run, the same way without our heart our body cannot. So take care of your heart and body.

Tips for healthy heart:

• Consume healthy fat: Try avoiding saturated fats and Tran’s fat. High fats like bakery products, fried foods, red meat. Use healthy oils like mustard, olive. Include fish like salmon, sardines and tuna. Veg sources of omega 3 fatty acids are flaxseeds, sunflower seeds, olive oil, almonds, and walnuts.

• Restrict salt intake: Don’t add extra table salt in your diet as extra salt increases blood pressure. Cut down on processed and canned foods. Avoid high salt crackers and snacks. Use pink rock salt.

• Include traditional foods in diet: Traditional foods like whole grains which are a good source of fibre, minerals and vitamins. It helps to regulate blood pressure. Include millets, cereals, quinoa, oats, and bran.

• Consume fruits and vegetables: Any fruit or any vegetable has some antioxidants which reduces stress, decreases cholesterol and controls plaque formation. It improves one’s immunity. You can have raw or can make a soup of veggies or juice but not strain as the fibre content vanishes.

• Limit alcohol and sugar intake: Alcohol reduces good cholesterol. It affects your heart rate and causes weight gain. Excess sugar is converted into fat and gets stored in body. So limit the intake of sugar, have in moderation.

• Control portion size: Use small plates or tips. While you dine out, order only the amount as to where your body can accept. Doesn’t binge eat?

• Physical activity:  As said above, include 30 minutes of walk everyday as a routine which is very necessary for the heat to function properly or cardio workout everyday of 30 minutes and its proven to improve cardiac stamina and capacity. It helps to reduce cholesterol, weight management, reduces stress. Include swimming, dance workouts like aerobics or zumba or yoga. 

• Stress and sleep: Sleep for at least 8 hours which allows our body to rejuvenate and helps your skin to glow. Meditate for at least 5 to 10 minutes every day to keep your mind calm. Start an activity which de stresses your mind. Listen to music or dance or any other thing which you like.

Sample diet plan for heart patients:

The diet can be followed by a normal person also who wants to have a healthy heart.

On waking up (empty stomach):  1 glass of warm water with pinch of cinnamon + 2-4 garlic pods 

After half an hour: tea / coffee with 1 Marie biscuit (optional)

Breakfast: 3 idly / 2 moong dal chilla / rawa dosa 2 / daliya 1 cup 

Mid morning: – 1 cup green tea with any one seasonal fruit

Lunch:  1 cup rice or 2 chapatti with veggies and dal with salads and buttermilk or curd.

If you are a non vegetarian then you can include egg whites/ chicken or fish.

Mid evening:  tea or coffee

After half an hour: 1 more fruit + 5 almonds and 2 walnuts with 1 tsp flaxseed

Dinner: 2 ragi roti with veggies and dal or you can repeat breakfast or lunch options

Bed time: 1 cup low fat milk with pinch of turmeric powder.

Take care if your health. Eat smart. Drink 2-3 litres of water every day as it helps to flush out toxins from your body. It’s your body, you have to live in. Hope these tips would help you now and even in future. Please do share with your family and friends.

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