Arthritis is an inflammatory disease, destroying the synovial tissue of small joints like hand, wrist, elbow, feet etc.
Symptoms may include pain, weakness, morning stiffness and pain, stiffness and pain after a period of inactivity, joint swelling, restricted joint mobility leading to reduced function.
Certain people are with increasing risk of suffering from arthritis, they are:
Exposure to tobacco smoke
Occupational dust (silica)
High sodium, red meat, and iron consumption
Low vitamin d intake and levels
[ note that arthritis can't be cured but it's symptoms can be managed very effectively with proper medications, lifestyle and diet. ]
Remedies to manage arthritis and it's symptoms:
1). Exercise - exercise increases joint function by reducing pain & stiffness.
Exercises like aerobic, hydrotherapy works excellent.
2). Massage - massage soothes the pain and reduces swelling.
3). Diet - foods that aggravate arthritis should be avoided, they are:
. Sugar and artificial sweeteners
. Processed and junk foods.
. Excessive salt, oil, meat and alcohol.
. Refined carbohydrates and hydrogenated oils like canola oil, safflower oil, soyabean oil, rapeseed oil etc.
. Nightshade category foods like: potatoes, pepper, tomato, chili powder, capsicums, cherries, goji berries.
. Smoking cigarettes contain polycyclic hydrocarbon which are highly inflammatory.
Foods to have:
Their are various foods that help to fight arthritis symptoms and inflammation.
They are as follows:
. Omega 3 fatty acids: from seacod oil, fish oil, flax seeds and chia seeds, olive oil etc.
. Magnesium taken from pumpkin seeds, green leafy vegetables, almonds, nuts, dark chocolate, etc.
. Vit d3 (uvb) from sun exposure minimum of 30 mins for asian people who usually have brown to wheatish colour, for fair people 20 mins is sufficient, given the time of exposure is anywhere between 10am - 2pm during winters and 10am - 12pm in summers.
. Capsaicin - when used in the form of topical application locally, gives promising results.
. Probiotics (good friendly bacteria found in our gut) like lactobacillus, l. Rhamnosus, bifidibacterium, saccharomyces etc helps alot, food sources are: yogurt, sauerkraut, kombucha, kefir etc. (fermented foods or vegetables).
. Foods high in antioxidants and vit c helps to lower inflammation, foods like apple, guava, papaya, avocado, carrot, sweet potatoes, pineapple (bromelain) are rich in antioxidants like bioflavonoids which helps to fight ros (reactive oxidation species) of free radicals, thus helping to lower inflammation and pain.
. Proteolytic enzymes when taken two hours before meal or four hours after meal gives excellent anti-inflammatory properties, they are found in: pineapple, papaya (unripe), ginger, kiwi etc.
Serrapeptase is also a nutraceuticals enzyme found in natural plant enzyme in europe gives excellent pain relief.
. Curcumin with more than 85% pure organic biocurcuminoids gives phenomenal pain relief and stiffness in arthritis.
. Boswellia serrata also knows as indian frankincense, shallaki in sanskrit gives good pain relief when taken in more than 75% boswellic acid.
. Foods high in methylsulfonyl methane (msm) gives pain relief, foods like garlic, onion, cabbage, asparagus are high in msm.
. Bone broth - it has amino acids like proline and glycine which rebuilds connective tissue.
These natural remedies can be tried as complementary medicine along with conventional medical treatment, but make sure you seek advice with your nutritionally informed doctor and a nutritionist before taking any food supplements or nutraceuticals.
Conquer arthritis with" food is medicine" on world arthritis day - 12th october.
Do not worry if you run out of the healthiest oil in the kitchen because here is a list of some of the best grapeseed oil substitutes.
Grapeseed oil substitutes
The best grapeseed oil substitutes are olive oil, canola oil, coconut oil, corn oil, sesame oil, safflower oil, and sunflower oil, which have a similar high smoking point.
This oil can also be substituted for grapeseed oil when making mayonnaise due to its emulsifying properties. The ‘lite’ variety of olive oil is as flavorless as the grapeseed oil.
This oil is a good alternative for grapeseed oil when baking. Canola oil is cheaper and its fat composition is similar to grapeseed oil. However, beware of its side effects on brain health.
Substitute grapeseed oil with refined coconut oil, if you want an odorless and flavorless alternative. For deep frying, remember, it is the unrefined variety that has a high smoke point.
Eating omega-6 foods usually isn’t a problem for most people, but if you need to boost your omega-6 levels, there are plenty of great foods to do it with.
Omega-6 foods: The best omega-6 essential fatty acid (linoleic acid) foods include corn puffs, sausage, butter, beef, eggs, safflower oil, sunflower seed oil, and brazil nuts, among many others. These levels are based on 100-gram servings, which is an exceedingly large amount for some of these foods, particularly the oils. On average, you should consume roughly 3, 000 milligrams of this fatty acid every day.
What is omega-6?
Omega-6 fatty acids (linoleic acid) are a group of roughly a dozen different polyunsaturated fats that are commonly found in vegetable products, particularly vegetable oils. However, they are found in small to moderate quantities in many other foods as well. Experts recommend consuming an even 1: 1 ratio of omega-6 and omega-3 fatty acids for optimal health.
Different fats within the omega-6 classification can have both pro-inflammatory and anti-inflammatory properties. When it comes to the benefits of this family of fats, they are important for the following:
HOMOEOPATHY WORKS BEST FOR DANDRUFF
Dry white flakes of skin, on your scalp is known as dandruff.
• It is not a health risk, but is a source of embarrassment.
• Some people have the wrong notion that it is because of bad hygiene or washing the hair often - this is a false belief. It is just that people having dandruff shed more skin then others.
• However some dermatologists suggest that is caused by a yeast fungus that is believed to breed in a combination of sebaceous oil and dead skin cells.
CAUSES: • A family history of dandruff.
• Excessive sweating of the scalp.
• Excessive mental and physical stress.
• Use of alkaline soaps.
• Cold dry winter season.
• Psoriasis of scalp.
• Seborrhoeic dermatitis.
• Improper carbohydrate and sugar consumption.
• Nutrient deficiencies – B-complex, essential fatty acids, selenium.
SIGN AND SYMPTOMS:
• Flakes of skin which may be small and white or large greasy and yellow.
• Itching on scalp, eyebrows, nose or ears.
• It can be worse in winters.
DIETARY MANAGEMENT: Avoid:
• Avoid fatty and oily food.
• Avoid dairy products (except yoghurt) – cheese, cottage cheese and seafood.
• Avoid sugar, white flour and chocolate
• Avoid excess alcohol.
• Avoid stress.
• Even though dandruff is dry flaking skin do not normally apply excessive oil as it may provide an environment for yeast to breed.
• Add one tea spoon of vinegar to the rinsing water after washing your hair.
• Before washing your hair, apply a mixture of 8 table spoon of pure organic peanut oil and 2 table spoon lemon juice and massage into the scalp. Leave it for 10-15 minutes then shampoo.
• You can replace oil with coconut milk or coconut water; leave it over night and shampoo.
• Wash hair with natural, herbal ingredients rather than chemical – take mixture of amla (Indian goose berri) powder, aritha (sapindus Laurifotius) powder and shikakai (Acacia Concinna) powder, soak it in water over night and wash hair with the mixture.
• Drink plenty of water.
• Eat large percentage of your diet as raw fruits and vegetables.
• Consume (3-4) nuts and seeds daily.
• Consume linseed oil – 2 table spoon.
• Consumption of Aloe vera juice is also helpful.
• Consume Kelp and Japanese sea plants frequently as they supply many minerals like iodine which are better for hair growth and healing of the scalp.
• Increase intake of zinc in diet:
– Shellfish, beef and other red meats, eggs and seafood, milk and milk products, nuts, sea plants especially Japanese sea.
• Consume diet rich in antioxidants like Vitamin A, Vitamin C and Vitamin E.
• Increase intake of foods that contain PUFA's (poly unsaturated fatty acids): flax / linseed oil is the richest source of PUFA's. Other oils that contain PUFA's are safflower oil, soybean oil, maize oil, sesame oil, olive oil. As all oils are high in fats, its consumption should be limited. The intake of oils should not exceed 20gms a day.
• Sesame oil and almond oil hinders the absorption of LDL (low-density lipoproteins), so it is advisable to use replace other cooking oils by sesame oil.
• Consume lots of Selenium:
– Fish, shellfish, eggs, red meat, chicken, liver, grains, Brazil nuts, garlic, wheat germ and brewer's yeast.
• Consume lots of Vitamin B complex:
– Liver, kidney, pancreas, yeast (Brewer's yeast), lean meat especially pork, fish, dairy products, poultry, egg, shrimps, crabs and lobsters,.
– Milk and milk products, green leafy vegetables, legumes, nuts, whole grain cereals.
– Carrots, bananas, avocado, raspberries, artichoke, cauliflower, soy flour, barley, cereals, pasta, whole grains, wheat barn like rice and wheat germ, dried beans, peas and soybeans.
Vegetable Oils are the oils that are obtained from various plants and their sources. They comprise of different types of oils which are procured from sources like seeds, herbs, nuts, legumes and fruits. Common examples of vegetable oils are olive oil, soybean oil, corn oil, safflower oil and peanut oil.
Mustard oil is also, in fact, a vegetable oil as is extracted from the seeds of the mustard. Mustard oil is used a lot in traditional cooking. However, today, most people like to use new varieties of vegetable oils. But how healthy is this trend?
Mustard oil is a vegetable oil obtained from mustard seeds. It is dark yellow in colour and has a pungent odour. Its main benefits are
You can choose the oil for yourself keeping the above guidelines in mind, as no oil is best for all. You need to match the oil with your cooking style and health needs to get the best out of it. We recommend that you mix two oils and cook. This way you get the best of the best.
In case you have a concern or query you can always consult an expert & get answers to your questions!
The paleo diet includes whole, unprocessed foods that resemble what they look like in nature.
A paleo diet meal plan-
Avoid these foods and ingredients:
Foods to eat on the paleo diet-
Base your diet on these real, unprocessed paleo foods.
Try to choose grass-fed, pasture raised and organic if you can afford it. If not, then just make sure to always go for the least processed option.
These are perfectly healthy in small amounts:
1. Wine: quality red wine is high in antioxidants and beneficial nutrients.
2. Dark chocolate: choose one that has 70% or higher cocoa content. Quality dark chocolate is very nutritious and extremely healthy.
What to drink when you’re thirsty -
Glass of water
A sample paleo menu for one week -
1. Breakfast: eggs and vegetables, fried in coconut oil. One piece of fruit.
2. Lunch: chicken salad, with olive oil. Handful of nuts.
3. Dinner: burgers (no bun), fried in butter, with vegetables and some salsa.
Prevents dryness of scalp by ensuring that body produces and controls enough supply of sebum, a natural oil required to keep scalp moist and healthy
Promote blood circulation in the scalp, hair growth; prevent premature graying, augment growth and repair of body tissues
Promotes hair growth by renewing the cells that grow hair. Its deficiency can lead to premature graying and hair loss
Promotes healthy hair growth and protects against dryness. It also increases the elasticity of the hair’s cortex, thus preventing breakage
Aids in improving scalp circulation. It is important to maintain capillaries that carry blood to the follicles
Increases oxygen uptake; this improves blood circulation to the scalp and growth of hair. Stimulates hair growth by enhancing the immune system
Beans and legumes, citrus fruits, wheat bran, whole grains, poultry, liver, green leafy vegetables
Indian gooseberry (amla), guava, citrus fruits, pineapple, tomatoes and green peppers
Essential for hair growth. Amino acids created from proteins can have constructive effects on the look and feel of your hair
Essential for hair structure and pigmentation of hair
Stimulates hair growth by enhancing immune function
Important constituent of blood (haemoglobin); vital for adequate oxygenation of all tissues
Essential for normal thyroid function
Vital component of hair shaft, stimulates hair growth
Promotes a healthy scalp, regulates sebum production
Stimulates hair growth
Legumes and nuts
Red meat, lever, fish, poultry, leafy vegetables, lentils, beans, dates
Nuts, meat, eggs, fish, lobster, carb
Dry white flakes of skin, on your scalp is known as dandruff.
It is not a health risk, but is a source of embarrassment.
Some people have the wrong notion that it is because of bad hygiene or washing the hair often - this is a false belief. It is just that people having dandruff shed more skin then others.
However some dermatologists suggest that is caused by a yeast fungus that is believed to breed in a combination of sebaceous oil and dead skin cells.
SIGN AND SYMPTOMS:
Increase intake of zinc in diet:
Consume lots of Selenium:
Consume lots of Vitamin B complex:
I .Meal Planning
II.Practical tips to make you meals healthier
Eat lots of fruits and vegetables- Except for few fruits like banana, mango, chickoo, jackfruit and grapes, and vegetables like potatoes,sweet potatoes , yam . ,both fruits and veggies are cornerstone of diabetes,- gives you vitamins, minerals and antioxidants.
Eat more whole grains- brown rice, ragi, bajra , jowar,wheat
Use healthy fats and oils- Choose- MUFA's - olive oil, canola oil , less often use PUFA- corn , sesame and safflower oil. Minimise SFA- high fat meat , dairy, coconut,
Choose heart healthy proteins- beans, peas and dals (good source of protein and fibre), Eat fish and shell fish 2-3times/weel, choose skinless, white chicken, nuts in moderation ( almonds , walnuts)
Select low fat dairy products- skim milk and its products like curd, paneer and low fat cheese
III.Healthy breakfast choices
IV.Healthy lunch box ideas
V.Snacking ideas to keep blood glucose in check
VI.Choos.e your bevarages wisely
Why is Exercise imp-
Exercise should be performed 1-3hrs post meals, avoid workout at bed time to avoid hypoglycemia. (Do remember to hydrate yourself throughout workout)
Before exercise - make sure your sugar levels are normal - between 150mg/dl- 250mg/dl.
|HYPOTHYROIDISM / MYXOEDEMA
Hypothyroidism is a clinical condition, which results from deficiency of thyroid hormones.
Hypothyroidism with deposition of mucinous substance in subcutaneous tissues is known as ‘myxoedema`.
|• Primary thyroid gland involvement.
• Lack of pituitary TSH (thyroid stimulating hormone).
• Hypothalamic deficiency of TRH (thyrotropin-releasing hormone).
• Autoimmune thyroiditis.
• Severe iodine deficiency.
|SIGN AND SYMPTOMS:|
|• Slowing down of mental and physical functions of the body.
• Easy fatigability and tiredness.
• Body ache.
• Puffiness of face.
• Edema feet.
• Weight gain.
• Increased sensitivity to cold.
• Dryness of skin.
• Brittle nails.
• Hair fall.
• Hoarseness of voice.
• Hearing loss.
• Tendency for repeated infections.
• Muscle cramps.
• Shortness of breath.
• Mood swings.
• Slow speech.
• Menorrhagia (profuse menses).
• Occasionally rise in blood pressure.
• Avoid goitrogens (food that blocks the utilization of iodine): turnips, cabbage, mustard, cassava root, soybeans, peanuts, pine nuts and millets. Cooking usually inactivates goitrogens.
|• Increase consumption of iodine, it is an important building block of thyroid hormone:
meat, milk and milk, sea plants- kelp, dulse (vegetable sea food) and Japanese sea vegetables. Plants grown in iodine rich soils are also good source of iodine.
– Iodized salt is a primary source of iodine.
• Increase consumption of copper, selenium and zinc as these minerals are essential for normal thyroid hormone production and metabolism.
• Foods rich in copper:
– Meat gelatin, eggs, yeast, lamb; pork; pheasant quail; duck; goose; squid; salmon; organ meats.
– Soy and soy products, nuts and seeds, beans, legumes; almonds, broccoli, garlic; bran breads and cereals; sea plants and mushrooms.
– Dried beans - soy beans, lima beans, baked beans, dried peas; lentils; barley.
– Dried fruits including raisins, dates, prunes, avocado, Chocolate.
– Some amount of cooper is obtained from cooking in copper vessels.
• Foods rich in selenium:
– Grains, Brazil nuts, garlic, wheat germ and brewer`s yeast, fish, shellfish, eggs, red meat, chicken and liver.
• Food rich in zinc: Good dietary sources of zinc include seafood (especially oysters), beef, oatmeal, chicken, liver, spinach, nuts and seeds.
– Meat, poultry and milk, shell fish, crab, shrimp and sea plants etc.
– Plant foods are low in zinc, Whole wheat grains provide good amount of zinc.
• Increase consumption of Omega-3 fatty acids, one of the PUFA`s (poly unsaturated fatty acids), as it also contributes to normal thyroid function: Fish and fish oils provide excellent forms of omega-3s as well as vitamin A, which improves thyroid receptor binding and thyroid hormone activity. Flax / linseed oil is the richest source of PUFA`s. Other oils that contain PUFA`s are safflower oil, soybean oil, cottonseed oil, maize oil, sesame oil, rich bran oil, ground nut oil, mustard oil and olive oil.
• Increase consumption of proteins - tyrosine, an amino acid is a precursor for making thyroid hormone :
– Milk and milk products, eggs (is the richest source), Flesh food: meat, fish, and poultry.
– Nuts and oilseeds, pulses, cereals.
• Mild to moderate exercise is advisable, exercise stimulates thyroid gland function.
• Practise yoga, helps in increasing tissue sensitivity to thyroid hormone.
• If myxoedema presents with complications like cardiac failure or coma consult your physician immediately. Immediate medical attention is necessary.
Note Blood test empty stomach ,,,,T3 T4 TSH