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Iron is perhaps the most important nutrient for women, especially if you’re pregnant. When you're pregnant, you need twice the amount of iron than you did before, to make blood for your growing baby.
Benefits of Iron
- Iron is used to make haemoglobin, the molecule that carries oxygen in your blood. Iron also helps transport oxygen from your lungs to the rest of your body.
- If you don’t get enough iron, you will have fewer red blood cells in your blood and you will feel constantly tired. This is called iron deficiency anaemia and it can also make it harder for your body to fight infection.
- And if you are anaemic, there are higher chances of your baby to be born too small, with low-birth weight or premature. It can also lead to fetal or newborn death.
- If you're anemic at the time of giving birth, you are more likely to need a blood transfusion especially if you lose a lot of blood during delivery. And you also run the risk of compromising your baby's iron stores at its birth. This raises her risk for anemia later in infancy and can hurt her growth and cognitive development.
How much Iron should you take if you’re pregnant?
27 milligrams (mg) of iron every day is the prescribed amount of iron for pregnant women. And you should start taking this dose during your first trimester itself.
Foods high in Iron
Meat, poultry, plant-based foods and iron supplements are all sources of iron. There are two types of iron in foods
- Home iron is the type your body absorbs the best. You get this in non vegetarian foods like beef, chicken, turkey, and pork.
- Non-heme iron is the other type and this is mostly found in beans, spinach, tofu, and iron- fortified cereals.
- Raisins, kidney beans, lentils, oysters, soybeans are some other iron-rich foods.
Making the most of the iron you consume
Not many of us know this but just eating a big slab of meat is not required to get Heme iron. You can add a little meat or fish to your meal and bingo, this helps your body absorb more of iron from the other foods on your plate.
- You could cook in a cast iron pan instead of steel or aluminum pan. Liquidy acidic foods, such as tomato sauce can soak up iron from iron pans this way.
- Always include a food high in Vitamin C like orange juice, strawberries, or broccoli with every meal containing vegetarian sources of iron, like beans as the vitamin C helps you absorb up to six times more iron.
- Take iron supplements one hour before or two hours after meals because iron is absorbed easily on an empty stomach.
- Space your iron and calcium supplements as calcium inhibits iron absorption.
Each and every cell of your body contains protein, and, in light of the fact that your body needs it consistently for different activities and does not store it, you require sufficient measures of protein in your everyday exercise. Low protein admission can happen when you neglect to expend enough protein-rich foods or when the proteins you eat are of low quality, which means they do not have the required amino acids you are not ready to integrate. By and large, having low measures of protein can lead to weakness.
Here are a few things you need to know about a low-protein diet:
- Protein Functions: Proteins are included in almost every procedure inside your cells and tissues. They give structure to your organs, muscles, nails and hair. It helps in transmitting nerve signals to your body. Protein makes up insusceptible particles, platelets, hormones and compounds, and it likewise helps your cells in combining new proteins. Too little protein in your everyday eating routine can influence at least one of these basic capacities and cause side effects that could be harmful as well.
- Negative Effects: In case that the foods you eat give you excessive amount of amino acids, particularly basic amino acids, your body separates protein-rich tissues, your muscles, for instance to get to them. Consequently, the underlying impact of low protein intake can be muscle squandering joined by expanding pain. You may likewise encounter a large number of diseases because your immune system could not deliver enough antibodies or other safe particles. You may turn out to be progressively fractious and build up a skin rash and changes to your hair surface.
- Constructive outcomes: Restricting your protein admission can be useful in case that you have a kidney infection. With diminished kidney work, this organ cannot handle the breakdown results of protein, nitrogen and creatinine and in addition a solid kidney can. Limiting your protein can keep these waste items from accumulating in your blood to lethal levels and may postpone your requirement for dialysis. A seriously infected liver can likewise profit by a low protein intake. Your liver helps protein absorption, and diminished levels of this supplement in your diet can facilitate the weight on an inadequately working liver.
- Low dietary protein can affect your resistant well-being: Your body needs an every day intake of protein, since it does not keep a hold of a lot of dietary amino acids like it does with the starch we eat. Protein is a segment of every one of your cells, supporting muscle development, immune and circulatory wellbeing, tissue structure, endocrine capacity and enzymatic responses. Without adequate protein in your every day diet, your body can encounter various negative effects.
- Muscle Tissue: One of the underlying impacts of low dietary protein is a decrease in the muscle mass, which can likewise lead to increased physical weakness. When you do not take enough amino acids from the protein-rich diet in your eating routine to combine new proteins as your body needs them, your body separates muscle strands and sends the amino acids to cells with a more quick requirement for protein. After some time, you can encounter muscle pain. This impact can be particularly predominant in more established grown-ups who take in too little protein as well as do not exercise frequently.
Diet therapy is a strategy for eating the food prescribed by a doctor to improve health and wellbeing. Medications involve including foods that enhance particular health conditions while evading foods that may aggravate the condition. Some health conditions require temporary helpful eating routines. Dietitians regularly detail helpful eating methodologies. The eating routine may change after some time in view of the individual's reaction and change in well-being status.
The different types of diet therapies are as follows:
- A sans gluten diet is a case of a dietary change that you should keep up to stay solid. Individuals with a gluten narrow-mindedness must maintain a strategic distance from gluten-containing food to divert harm to their digestion tracts.
- The diabetic diet is an extremely basic remedial diet including restricting high-sugar foods to control glucose levels.
- Other remedial weight control diets constrain foods, for example, salt, to control pulse, or soaked fat, to oversee cholesterol. These sorts of weight control plans take some getting used to. Your doctor will work with you to roll out the importance.
Here are some basic principles of diet therapy:
- Side effect Control: When you are experiencing a disease brought on by a horrible eating routine, your specialist may recommend you to consume fewer calories before considering diet therapy, physician endorsed medications or surgery. Certain conditions, for example, heart diseases can be overseen all the more viable when the diet is under control. Your specialist may even recommend you to consume fewer calories treatment essentially on the grounds that he sees you have warnings for heart illness, regardless of the possibility that you are not as of now diagnosed with any.
- Eat fewer carbs Modification: When you enjoy unfortunate dietary patterns, such as picking greasy nourishments, eating an excessive number of sweats or maintaining distance from vegetables, you put yourself at risk for genuine medical issues. After surveying your diet and the risks associated with it, your specialist may propose an adjusted eating routine. It is essential that in case that you get a kind of prescription and routine from your specialist, you finish as you would a professionally prescribed medicine. Changes to your eating regimen can happen in little and straightforward ways yet have a major effect on your health.
- Organ Rest: When you are going to experience a surgery or your specialist is hoping to confine medical issues, you might be requested to abstain from diet therapy to offer a clearer photo of your health challenges or to help the surgery go all the more easily. A few specialists will ask you to go on a liquid diet or delicate eating routine, which can allow weak organs to rest in the digestive system. Therefore, try to eat light foods.
In case you have a concern or query you can always consult an expert & get answers to your questions!
Diabetes is a lifestyle disease, with the incidence mainly increased by changing lifestyles including food habits and sedentary way of life. How does it happen? The sugar that is consumed is metabolized by a hormone known as insulin. Diabetes can occur due to two reasons:
- Reduced amount of insulin production
- Increased amount of sugar levels beyond what the produced insulin can metabolize.
Risk factors: Diabetes can be genetic, but in most cases, it is acquired and the following are risk factors for the same.
- Ethnicity (Hispanics, Latino Americans, Afro-Americans, etc.)
- Dietary habits including excessive consumption of sugar(s), refined foods, processed foods
- Impaired glucose tolerance
- Developing resistance to insulin (thereby increased sugar levels)
- Decreased amount of dietary fiber
- Increased thirst
- Increased appetite
- Increased urination
- Increased fatigue
- Unintended weight loss
- Dryness and itching of skin
- Delayed healing of wounds
- Reduced sensation in the lower limbs
Management through Lifestyle changes:
Diabetes 1 which requires insulin is not preventable but type 2 diabetes is easily manageable through lifestyle changes. This can prolong the onset of getting diabetes and reduce the severity of the disease. It also helps reduce complications. This would require a combination of diet, lifestyle changes, and healthcare.
- Sugars are the main culprit, and refined sugar consumption should be reduced.
- Oils, white rice, refined flour, processed foods, packaged foods, canned foods, etc. also to be reduced.
- Increase the amount of fresh fruits and vegetables. This helps reduce calories and also increase fiber consumption.
- When it comes to fats, increase consumption of unsaturated fatty acids and reduce saturated fatty acids.
- Sufficient hydration ensures the toxins are washed off and the tissues are well hydrated.
- Pack the diet with essential vitamins, minerals, and antioxidants. Diabetes is considered a chronic inflammatory process, and including antioxidants in your diet ensures that the buildup of toxins is reduced and inflammation is controlled.
- Avoid eating large portions at any meal. Small, frequent meals ensure the body receives an even spread of calories.
- The size of the meal should reduce as the day goes along.
- A routine exercise regimen helps in weight management, improved insulin function, and reducing fat accumulation. Pick what works for you - jogging, cycling, running, swimming, brisk walking, etc.
- Quitting smoking has multiple benefits, and improved diabetes control is just one.
- Weight management: Weight needs to be constantly monitored for deviations and immediate course corrections to be done
- Stress management: Stress is a risk factor for diabetes and controlling stress helps improve diabetes control
- Vigilance and Monitoring: Sugar levels need to be constantly monitored. Higher sugar levels or missed doses should be immediately corrected. Consult an Expert & get answers to your questions!
I am just 19 year old and I go to gym daily do some weight lifting and drink coffee without milk and sugar and eat no junk food only clean food my daily macro is something like 55% carbs 25%protein and remaining fat. I am endomorph I guess and my biggest problem is, I fresh in the evening not in morning sometime I didn't poop. And another problem is my fat remains after calories deficiency and cardio for 2 month all I lose is my muscle after taking lot of protein and branched chain amino acid.
Give some tips to control tummy fat n I want to know that if we drink water after meal I t will cause obesity or not.
I am 47 years of age. I am diabetic for more than last 25 years. I am insulin dependent patient. My blood sugar level is under control mostly. But I am having problem with my stomach. I go to pass stool 3 - 4 times a day, it takes 10 -15 minutes to clear my stools every time. But whenever I eat anything my stomach again gets heavy and I develop the need to clear my stomach again by passing stool. My stomach is filled up. I have taken many medicines to treat my IBS but with no success. As a result of this my waist size has increased from 32" to 36" and my weight has increased from 75 kg to 88 kg. This is making my body lazy. I am taking controlled diet and have tried many natural and ayurvedic formulae to reduce my weight but with no success. My thyroid is also well under control and all tests related to liver and kidney function are normal. Kindly suggest me some effective medicine to reduce my weight as well as my tummy size.
When it comes to health benefits, green tea has been an undisputed winner for a long time. It is a must have for all health conscious people. For many people, the day starts and ends with a cup of green tea. However, of late, its position and popularity have been challenged. With its health benefits, white tea is slowly but steadily finding its way into the lives of people.
Now the obvious question is; which one of the two (green tea or white tea) is better? While some loyal fans swear by green tea, others have genuine reasons to opt for white tea. To know more about their benefits, one first needs to know, what are green and white tea?
Green tea and white tea are both extracted and processed from the same mother plant, Camellia sinensis. White tea is manufactured using the young buds and leaves. Green tea, on the other hand, is manufactured from the older leaves of the plant.
Also, green tea undergoes more processing compared to the white tea. In the case of green tea, the leaves are first withered, followed by steaming or frying (pan frying). Next, there is rolling, shaping, and finally drying of the leaves. In the case of white tea, the processing is simple and involves steaming followed by drying of the leaves.
The health benefits of green tea Vs white tea
- The antioxidant capacity: Both green tea and white tea contains a phytochemical, Polyphenols, which has antioxidant properties. In addition to the weight management, this antioxidant is known to protect the body from cardiovascular disorders, diabetes, and even cancer. Research suggests the phenolic content, and subsequently, the antioxidant capacity is higher in white tea as compared to the green tea.
- Protection from UV rays: The harmful effects of UV rays are known to all. Research suggests that both green and white tea are at par (photoprotection ability) when it comes to protection from the harmful UV radiation.
- Anti-carcinogenic property: When it comes to cancer-fighting ability, white tea earns the brownie point. Undergoing less processing as compared to the green tea, the antimutagenic and the anti-carcinogenic properties are higher in white tea.
- Mood enhancer and stress reliever: Many studies suggest that white tea has a slightly higher caffeine content compared to the green tea. Thus, white tea will have a better soothing and refreshing effect than green tea.
- A younger looking skin: Both white and green tea play a pivotal role in slowing down the aging process. However, White tea contains a higher content of polyphenols (due to less processing) and is believed to have a better ability to prevent the breakdown of the elastin and collagen than green tea. The EGCG or EpiGalloCatechin Gallate (lowers the aging process) is also higher in white tea.
- Weight Management: When it comes to weight management, both white and green tea exhibit almost similar effects.
- Anti-inflammatory property: The anti-inflammatory property is slightly higher in white tea than green tea. White tea, thus, helps to suppress the activities collagenase, elastase, and oxidants (enzymes responsible for Rheumatoid arthritis) better. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.