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. 

  1. 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.
  2. 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.
  3. 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.
  4. 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. 

  1. IBS and Gastrointestinal disorders frequently occur together. Functional dyspepsia (FD) and Gastroesophageal reflux disease (GERD) are two disorders commonly seen with IBS.
  2. IBS overlaps with extraintestinal somatic disorders such as Fibromyalgia syndrome (FMS), Chronic fatigue syndrome (CFS), Chronic pelvic pain (CPP), sexual dysfunction, and sleep disturbances
  3. 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.

  1. 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 
  2. 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. 
  3. 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.

PCOS is a very common endocrine condition, especially for women of reproductive age. 

PCOS simply means polycystic ovarian syndrome, which can be further interpreted as,

Poly – many or multiple 

Cys – cysts

Tic – pertaining to 

Polycystic ovarian syndrome is a syndrome with many or multiple cysts in the ovaries. 

The prevalence of PCOS is between 5 to 15 % but it differs in each study. This disorder can be both morphological which means cyst formation in ovaries or biochemical which means hyperandrogenism. 

In other words, PCOS is a multifactorial disease which means there are many factors that lead to this condition. Some women can experience mild side effects whereas others can have severe PCOS symptoms. So symptoms also differ between individuals. 

In the menstrual cycle, there are two phases –

Follicular phase – menstruation to ovulation (days 1 to 14)

Luteal phase – ovulation to menstruation (days 14 to 28)

If this cycle is abnormal, then it is a sign of PCOS. 

Ovulation is a process that happens when the mature egg is released from the ovary for fertilization. If the egg isn’t fertilized, the body sends out the egg through menstruation. 

In some cases, hormonal imbalance happens which means the woman doesn’t make enough hormones needed for the ovulation process. So when ovulation does not happen, the ovary develops many small cysts (fluid-filled sacs). This cyst is responsible for the production of hormones called androgens and thus it leads to PCOS. 

 

How is PCOS diagnosed?

 

Recent diagnostic criteria according to Androgen excess society (AES) 2006 are,

  • Hyperandrogenism 
  • Oligo-ovulation / anovulation 
  • Polycystic ovaries 
  • Exclusion of other related diseases

If a person is suspected to have PCOS, a blood test, and pelvic ultrasound is the next step that should be taken for confirmation. 

Blood is taken to assess hormones, lipid levels, and glucose. 

Pelvic ultrasound is taken to scan the ovaries. 

After the diagnosis of PCOS, the person is prone to have diabetes and also has an increased risk of developing sleep apnea, hypertension, depression, and cardiac problems. 

 

What are the clinical features of PCOS?

 

  1. Reproductive Features – 

Hyperandrogenism 

Hirsutism 

Ovulatory and menstrual dysfunction 

Infertility 

Complications in pregnancy

Miscarriage

Pregnancy-induced diabetes (Gestational diabetes)

Pregnancy-induced hypertensive disorders 

Neonatal complications 

Increased endometrial hyperplasia   

 

  1. Metabolic features 

Insulin resistance 

Metabolic disorder 

Dyslipidemia 

Type- 2 diabetes 

Increased cardiovascular risk factors 

 

  1. Psychological features 

Anxiety 

Depression 

Poor self-esteem 

 

Risk factors of PCOS

 

  1. Genetic 

Monozygotic twins 

One of the main risk factors for PCOS is genetics, especially in monozygotic twins. Monozygotic twins are identical twins. If one twin gets PCOS, the other twin also gets PCOS due to the genetic component. 

A first-degree relative is an individual’s parents or siblings or child who has PCOS have a high risk of having PCOS themselves. 

 

  1. Obesity 

In obese individuals, PCOS is very common especially in pre-pubertal obesity (if the person is obese before the onset of obesity).

 

  1. Early onset of menarche 

A person who attains puberty before 12 years comes falls under this category. 

 

  1. Large or small for gestational age 

If a person is born with less weight or more weight along with size, they are likely to have PCOS. 

 

PCOS AND OTHER RELATED CONDITIONS 

 

  1. FERTILITY AND PREGNANCY COMPLICATIONS 

 

There are many studies where pregnant women with PCOS develop complications during delivery. There is an increased risk of women having gestational diabetes, gestational hypertension, pre-eclampsia, and cesarean section if she has PCOS. 

Miscarriage is also very common in women with PCOS. 

There is no evidence-based study for postpartum depression among women with PCOS. 

 

  1. OBESITY AND PCOS 

 

Obesity is the main cause of the development of PCOS. obesity increases insulin resistance which in turn results in hyperinsulinemia and this high insulin increases adipogenesis and decreases lipolysis. Obesity is responsible for hormonal imbalance which increases androgen levels. 

The primary therapy for PCOS during their reproductive age group is lifestyle modification. 

 

  1. METABOLIC SYNDROME AND PCOS 

 

Metabolic syndrome is a group of abnormalities in our body that include insulin resistance, dyslipidemia, and hypertension. 

Several studies show that the main cause of this metabolic syndrome is hyperandrogenism. 

In a study, first-degree relatives showed a higher prevalence of hypertension and hyperlipidemia in women with PCOS. 

 

  1. PSYCHOSOCIAL FEATURES AND PCOS 

 

Depression and anxiety are very common in women with PCOS.

There are also risk factors in women with PCOS such as eating disorders that lead to obesity, depression, anxiety, low self-esteem, and poor body image. 

 

  1. HYPERANDROGENISM 

 

Hyperandrogenism is the production of androgens which is a male sex hormone. In PCOS, excess production of androgens happens and this leads to symptoms like facial hair and acne. 

These high levels lead to altered gonadotropin levels. If these levels are high then the person can face issues with ovulation. These high levels will affect the ovulation process by stopping it from occurring.

 

TREATMENT 

 

The primary treatment for the management of PCOS is the dietary modification and physical activity. So lifestyle modification is a major therapy recommended. 

Dietary management 

Women with PCOS should definitely plan their PCOD diet chart. They should

  • Calculate macros based on body compositions. 
  • Have a balanced diet with all the macros (Carbohydrates, protein, and fats along with vegetables). 
  • Exercise. It is very important for proper cardiovascular function and increases energy expenditure. 

Having a balanced diet and doing physical activity consistently has an approach that deals with the fundamental problem of PCOS which will help to improve the patient from the long-term consequences including, type 2 diabetes and cardiovascular disease.

 

PHARMACOLOGICAL THERAPY IN PCOS 

 

The secondary treatment for PCOS is suggesting supplements. There are no specific supplements given for PCOS but for hormonal disturbances, supplements are suggested. 

The ORS (oral contraceptive pills) are generally recommended to improve hyperandrogenism and insulin resistance. 

Generally, medical therapy for PCOS is given to reduce the symptoms. 

In the reproductive age group, OCP is given for conception, and metformin is given for insulin resistance.  

Here are some common myths you come across when dealing with PCOS-

 

Myth- 1 – Doing seed cycling prevents PCOS 

Fact

Seed cycling is a naturopathy treatment that is given to women with PCOS. 

Seed cycling claims to optimize the hormones during the menstrual cycle and also relieves symptoms that are caused by hormonal imbalances. 

But there is no scientific evidence for seed cycling and PCOS. 

In seed cycling, the seeds that are asked to consume are flax seeds, sunflower seeds, sesame seeds, and pumpkin seeds. 

 

So we can consume these seeds as a good fat source but we cannot reverse PCOS. 

 

Myth- 2  – All women with PCOS are obese. 

Fact: 

Only around 50% of women with PCOS are obese. Thin women with PCOS do have other features of PCOS like excess facial hair, irregular menstrual cycles, and anovulation. On ultrasound, there will be a polycystic pattern. 

 

Myth- 3 – PCOS is not linked to diabetes. 

Fact: 

PCOS patients have insulin resistance and are at increased risk of developing Diabetes mellitus. However, the actual cause and the effect are still not known.

 

Myth- 4 – Women with PCOS should have a gluten-free diet 

Fact- 

Gluten is a protein found in wheat, Raje, and barley. A gluten-free diet is not recommended for women with PCOS unless she has celiac disease or gluten sensitivity. These are immune-related disorders in which the body responds abnormally to gluten, causing digestive symptoms such as diarrhea, bloating, nausea, etc. 

 

Myth- 5 reducing your weight can get rid of PCOS

Fact- 

By following a proper diet, and physical activity, you cannot completely overcome PCOS, you need to bring down the blood glucose level to the normal range, regulate your hormonal levels to improve your ovulation, and regulate the menstrual cycle to completely get rid of PCOS. 

 

Myth- 6 PCOS affects only women who are above 30 years 

Fact- 

PCOS does not show any age bias. The syndrome can easily affect adolescent age groups by showing irregular periods. Pubertal obesity is one of the causes of the occurrence of PCOS in adolescent age groups. 

 

Myth- 7 PCOS is only about irregular periods. 

Fact- 

Abnormal lipid levels, hyperglycemia, and metabolic syndrome are very common in women with PCOS. Even there are higher chances for endometrial cancer and breast cancer occurrence. So PCOS is not only irregular periods, there are so many risk factors that occur in PCOS. 

 

Myth- 8 – PCOS and PCOD are different

Fact- 

PCOS is also called PCOD. PCOS and PCOD are the same, they are concerned with ovaries. 

PCOS is a polycystic syndrome and PCOD is a disease condition. 

PCOS and PCOD are common metabolic disorders that are linked to hyperglycemia, hormonal imbalance, etc.

They both have similar symptoms and risk factors. Aetiology of both is the same. 

The only difference between PCOS and PCOD is the abbreviation. 

There is no scientific evidence for the differentiation of PCOD and PCOS. 

Our body requires sufficient nutrition for survival, as it also helps in body function and staying healthy in general. Food is the primary source of our daily nutrient requirements followed by supplements that help to boost the nutritional level of our body.

As seen in the previous article, food, nutrition and, nutrients are three different entities that are interrelated but not the same.

Food is the primary source of energy while nutrients are part of the food that nourishes us.

Then what does nutrition imply?

Nutrition represents the entire process by which we get our required energy and nutrients from food.

 

Once we understand this basic difference between food and nutrition, the next step is to know about our macros and micros.

Macros and micros are short forms of macronutrients and micronutrients. The nutrients in food are divided into macros and micros based on the amount required by the body.

 

In this article, we will talk in detail about macros, micros their functions, types and deficiency.

 

MACRONUTRIENTS

 

As the name implies macronutrients are required by our body in large quantities. These nutritive components are needed by our body to maintain energy and structure.

 

Our body cannot synthesize macronutrients and hence they must be obtained through diet. It is also crucial to note that a healthy diet never excludes or limits the intake of any macronutrient.

 

There are three main macronutrients and they are equally important for our body to function properly.

They are as follows:

Carbohydrates

Protein

Fat

 

CARBOHYDRATES

 

Carbohydrates or carbs are the body’s primary energy source. It is also involved in providing energy to the central nervous system i.e our brains. Carbohydrates are broken down by our body into glucose or sugar molecules, which act as an energy source. Carbon, hydrogen and oxygen are the three elements that make carbohydrates.

 

Around 60% of our calorie requirement per day should be fulfilled by carbohydrates. They are present in both healthy and unhealthy food. Therefore, it is important to make sure that our carbohydrate requirement is fulfilled by healthy food sources.

 

Carbohydrates are further classified as-

Starches

Fibre

Sugars

 

Starches are complex in nature and have intact fibres. On the other hand, Fibres are also complex carbohydrates and are mostly present in plant-based foods. These help in digestion

Of the three types, sugars are simple carbohydrates that can easily be broken down and absorbed by the body.

 

Some of the best sources of carbs include Rice, Wheat, Millets, Fruits, etc…

 

The most commonly asked question is about sugar cravings.

We often feel the urge to snack on sugary foods. But do we crave sugar or sweet-tasting food?

Here’s a simple test to find out.

Keep a bowl of sugar and try eating it fully.

Not able to finish the bowl?

 

Then you are not craving sugars but looking for hyper-palatable foods to comfort yourself.

 

PROTEIN

 

Protein intake is very important as it is required by all the cells in our body to function properly.

It plays a vital role in tissue structure, hormones, metabolism, and transport systems.

It is also involved with enzymes that regulate metabolism and balance the acid/base environment of the body.

 

Proteins are made of amino acids and are found throughout the body. They make up many enzymes, haemoglobin, and antibodies. Amino acids are the building blocks of protein which are classified as essential and non-essential.

 

The protein requirement for each individual will vary depending on their age, medical condition, health goal, etc… On average 25% of the calorie requirement must be fulfilled by the protein intake.

 

Some sources of protein are eggs, meat, poultry, legumes (sprouted), paneer, tofu, soy, fish, and seafood.

 

Now as we understand the importance of proteins, it is also crucial to address the common perception that eating too much protein might cause kidney problem

 

Eating the required amount of protein won’t cause any harm when consumed within the required limits.

You need to be cautious about protein intake only when kidney function is already affected.

 

FAT

Fats from food provide the body with energy and help in other functions like insulating organs and making up the cell membrane.

It is also involved in the absorption and transportation of fat-soluble vitamins. Other functions of the fat include brain and nerve function, and hormone balance.

 

About 15% of daily calories should be from fat intake. It should also be noted that the fat type and source are important to prevent adverse health effects.

 

Fat, in general, is classified into :

Saturated fat

Unsaturated fat – MUFA, PUFA, Omega 3, and Omega 6

Trans fat

 

Saturated fats are solid at room temperature due to their chemical structure. They tend to be high in cholesterol, hence consuming foods rich in saturated fats tends to cause more diseases.

On the other hand, unsaturated fat such as Monosaturated fat and Polysaturated fat is known as healthy fats. They help to control cholesterol at healthy levels.

It is always better to balance out saturated fats with other types of fats such as MUFA and PUFA.

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.

 

Good sources of fat include nuts and seeds, fatty fish, oil, butter, and ghee.

 

One of the most common thoughts that comes to our mind when we talk about fat is that it may increase our weight.

In reality, though fat contains more calories when compared to protein and carbohydrates it doesn’t mean that you will gain weight. Weight gain occurs only when there’s a calorie surplus. Fats in fact slow down digestion and help to make us feel satiety.

Excess calories from carbohydrates and protein can also be stored in our body as fat, increasing our overall weight.

 

Thus, the key to a healthy meal plan is having a balanced diet.

 

MICRONUTRIENTS

 

Micronutrients are required by our body in small quantities and but still, they cater to various important body functions.

Therefore, their deficiency can cause serious effects.

 

The term micronutrient encompasses both vitamins and minerals. It can also be classified as essential and non-essential micronutrients based on the ability of the body to produce them. It is estimated that around 30 vitamins and minerals cannot be synthesized by our body. And hence, they have to be made available through food intake or supplements.

 

VITAMINS:

 

In general, vitamins can be categorized as essential nutrients as most of them can’t be synthesized by our body and even if they are produced, the quantity is not sufficient.

 

Heat, acid or air can degrade vitamins as they are organic compounds produced by plants and animals.

 

It offers a wide range of health benefits such as boosting the immune system, aiding brain and nervous system functioning etc.

Based on solubility, vitamins are further classified as Fat-soluble and Water-soluble vitamins.

 

Fat-soluble vitamin

 

They are predominantly found in high-fat foods and are also better absorbed into the bloodstream when consumed with fat.

Fat-soluble vitamins include-

– Vitamin A

– Vitamin D

– Vitamin E

– Vitamin k

 

Water soluble Vitamins

 

Water soluble vitamins are cannot be easily stored by the body as they dissolve in water upon entering the body.

Since they are not stored in our bodies, we have to get them regularly through diet.

Water-soluble vitamins include-

– Vitamin B1 – Thiamine

– Vitamin B2 – Riboflavin

– Vitamin B3 – Niacin

– Vitamin B5 – pantothenic acid

– Vitamin B6 – pyridoxine

– Vitamin B7 – Biotin

– Vitamin B9 – Folate

– Vitamin B12 – cobalamin

– Vitamin C

 

The major food source of vitamins is fruits and vegetables.

 

MINERALS:

 

Minerals are inorganic compounds from the earth that are required for optimal body functions.

It helps in strengthening bones, preventing tooth decay, carrying oxygen, and supporting the immune system.

Minerals are classified based on the quantity required by the body as major minerals and trace minerals.

 

Major minerals:

– Magnesium

– calcium

– phosphorus

– sulfur

– sodium

– potassium

– chloride

 

Trace minerals:

– Iron

– Selenium

– Zinc

– Manganese

– Chromium

– Copper

– Iodine

– Fluoride

– Molybdenum

 

Sources: Fruits, vegetables, nuts, milk and dairy products, Fortified foods, egg yolk.

 

We can see from an overview of macronutrients and micronutrients that micronutrient deficiency is more common.

Let us see in detail the common micronutrient deficiency –

 

Vitamin D

Vitamin B12

Iron

Iodine

Calcium

 

VITAMIN D:

It is one of the important fat-soluble vitamins that is needed for maintaining serum calcium levels and for bone density.

 

Vitamin D must be obtained from the sun, but it is evident from research that we don’t get enough from the sun.

 

We can get vitamin D from food sources such as egg yolk, mushrooms, dairy products, and fortified dairy products. But they are not sufficient so it’s always better to consume a supplement.

 

Deficiency:

Deficiency of vitamin D mostly leads to low bone density and can also lead to osteoporosis in adults

 

What causes Vitamin D deficiency?

When we don’t get enough vitamin D from food or the sun, our body cannot convert vitamin D into its active form.

 

Who is at risk?

People with malabsorption syndrome ( Crohn’s disease )

People with chronic kidney disease (where kidney won’t be able to convert vitamin D)

People with hyperparathyroidism ( where the body’s calcium levels are controlled by too much thyroid hormone)

How to prevent it?

You can combat vitamin D deficiency by taking supplements

 

What is the best time to get vitamin D from the sun?

The best time to get vitamin D from the sun is morning 10:00 am to 3:00 pm.

It is said that ultraviolet rays are intense during this time and our body can more efficiently make vitamin D

UV rays from the sun are classified based on their wavelengths as UVA, UVB, and UVC. UVB rays are responsible for producing the active form of Vitamin D in our bodies.

Additionally, it only takes a small amount of UV rays for our bodies to produce vitamin D. Therefore, we don’t have to expose ourselves to the sun for a long period. Excessive UV exposure will only damage our skin.

 

 

 

VITAMIN B12:

 

Vitamin B12 also known as cobalamin is a water-soluble vitamin that can be stored in our liver and can be used in the later stage of life when we absorb less vitamin B12.

Source: fish, shellfish, dairy products, nutritional yeast

Function:

To form and maintain a healthy nervous system

Deficiency:

Leads to neurological problems – poor memory, dementia, psychosis

Megaloblastic anaemia / pernicious anaemia (reduction in healthy RBC)

Depression

Loss of appetite and weight loss

Who is at risk?

Since B12 is mostly obtained from animal sources, vegetarians and vegans are at risk for vitamin B12 deficiency.

Older persons (who cannot absorb enough B12 from food)

Malabsorption syndrome

Symptoms:

Tingling sensation in feet

Muscle weakness and numbness

Weakness and fatigue

Irregular heart rate

How to prevent it?

You can either choose to have vitamin B12 shots (injection) or can have supplements.

 

CALCIUM:

Calcium is the most abundant mineral found in our body and is associated with our bone health.

It is also linked with parathyroid hormone, vitamin D, and calcitonin.

Functions:

Formation of bones and teeth

Linked with bone cell formation and destruction

Muscle contraction

Transmitting nerve impulses

Sources:

Green leafy vegetables

Nuts and seeds

Fish

Calcium-fortified foods

Symptoms:

Muscle aches

Numbness and tingling sensation in hands and feet

Low bone density (bones get fractured easily)

Confusions, memory loss

Who is at risk?

Malnutrition and malabsorption

Certain genetic factors

Women at the menopausal stage

Those who have less vitamin D levels

How to prevent it?

Add more calcium-rich foods to the diet

Take calcium supplements.

 

IRON:

Iron forms an essential part of proteins and enzymes. Thus, it takes part in many vital functions of the body such as aiding muscles to store and use oxygen.

Sources:

Dietary iron can be classified into heme and non-heme iron where heme iron comes from animal sources and non-heme iron comes from plant sources

 

Heme Iron:

Fish

Organ meats

Red meat

Non-heme Iron:

Raisins

Prunes

Pumpkin seeds, sesame seeds

Dark green leafy vegetables

Beans and legumes

 

Function:

Formation of red blood cells

Oxygen transport

Produces anaerobic energy

Makes up proteins and enzymes

 

Deficiency:

Iron deficiency is the most common worldwide

Iron deficiency anaemia is a condition in which our blood lacks healthy red blood cells.

 

Symptoms:

Brittle nails

Less immunity

Extreme fatigue

Weakness

Pale skin

Unusual cravings for the non-nutritive substance

Poor appetite

 

Who is at risk?

Women (due to blood loss during menstruation)

Vegans and vegetarians

People who have vitamin A deficiency can intensify iron deficiency

 

How to prevent it?

Include more iron-rich foods

To maximize iron absorption by including vitamin C-rich foods

Iron supplement

 

IODINE:

Iodine is an important mineral for normal thyroid function. In case of deficiency, it leads to enlargement of the thyroid gland and our body cannot make enough thyroid hormone.

 

Function:

Formation of thyroid hormones (T3 and T4)

Source:

Iodised salt

Eggs

Saltwater fish and seafood

 

Symptoms:

Swelling in neck

Unexpected Weight gain

Fatigue and weakness

Hair loss

Dry flaky skin

Impaired growth and development

 

How to prevent it?

Since the RDA for iodine is very less including iodized salt on a regular basis might help.

 

MICRONUTRIENTS THAT COMPLEMENT EACH OTHER:

 

In this section, we have listed a few micronutrients that work best when taken together.

 

Iron and vitamin C

Vitamin C enhances the absorption of iron from non-heme sources (plant sources) by our body.

 

Vitamin D and calcium

Vitamin D and calcium are important for bone strength and work together to protect our bones wherein vitamin d is important for calcium absorption in our body.

So even if we take enough calcium from foods it might not be used properly if we have vitamin D deficiency.

 

Vitamin K and calcium

Too much vitamin K can lead to deposits of calcium in our arteries.

New research findings show that vitamin K is a regulator of calcium and is important for calcium deposition in bones

 

Vitamin B12 and folate

Folic acid and B12 work closely in making RBC which in turn helps with the proper functioning of the body.

 

MICRONUTRIENTS THAT WORK OPPOSITE:

The following combination of micronutrients is not supposed to be taken together for the following reasons-

 

Zinc and copper

Too much zinc can lead to copper deficiency by reducing the absorption of copper in our intestines.

 

Zinc, calcium, and iron

Excessive Zinc and calcium will inhibit iron absorption. In turn, excessive iron and calcium can also reduce zinc absorption.

 

Now, let’s bust some myths revolving around macro and micronutrients.

 

Myth: Eliminate carbohydrates from your diet to lose weight.

 

Fact: Eliminating carbs might initially show you results since you will be losing your water weight and not your body fat. In the long run, this type of diet is not sustainable as carbohydrates are the primary source of energy for the body.

 

Myth: Are you vegan or vegetarian? Then you are not getting enough proteins.

 

Fact: It’s true that plant-based sources have incomplete proteins. But when you take a balanced diet, your body will get the nine essential amino acids, even if it’s a plant-based diet. Therefore, it’s not true that if you are vegan or vegetarian you don’t get enough proteins.

 

Myth: Your body doesn’t need fat

 

Fact: Many are skeptical about fat intake as it might lead to weight gain. But one must know the difference between good and bad fat. Good fats are required by the body to perform various vital functions, for example, our brain requires good fat sources for energy.

Myth: Vitamin overdose is not possible.

 

Fact: It’s possible to overdose on vitamins, especially when you are taking supplements as well as fortified foods or if you are taking supplements for a very long time. Hence, it’s essential to take supplements under the guidance of a nutritionist/physician and track your vitamin intake.

 

 

 

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:

 

  1. 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.

 

  1. 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. 

 

  1. 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. 

 

  1. 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. 

 

  1. 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. 

 

  1. 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.

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!

It is peak summer in most parts of India, and the rising temperature increases the risk of dehydration, skin burn, fever and infections if there is a lack of proper food habits. Following a seasonal diet will ensure the right supply of nutritional content to your body. Nature is very powerful and it provides with the right choices of foods which are fresh and have higher nutritional content than fruits and vegetables that are out of season.

Don’t be alarmed by the hearsays about avoiding the seasonal foods such as eating mangoes might cause heat boils. It absolutely does not cause any harm and only creates great memories! We are so lucky to have the best produce in this season which will not only provide your body with all the essential vitamins, minerals, enzymes, antioxidants or phytochemicals but also, helps you be hydrated well and cools down your body. They can help you enjoy a variety of colourful fruits and vegetables like cucumber, mango, melon varieties, jackfruit and berries. Cherish these instead of grabbing an ice cream or a chilled packaged beverage for it not only helps enhance the natural cleansing and healing abilities of our system but cuts down a lot of empty calories too! 

Mindful food choices in Summer:Summer and Nutrition

Coping tips to deal with the stressful heat: 

– Hydrate well. Water is very important for your system especially during summer to combat dehydration issues. You can also enjoy easy summer drinks like aam panna, coriander seeds or rebel seeds water, lemon mint water, tender coconut. Avoid aerated or packaged beverages.

-Control your portions. Most people will have less appetite during summer or will feel like having light foods. So, plan and have frequent small meals to ensure right nutrition to your body. 

-Avoid trendy diets and enjoy seasonal produce that are locally available which will benefit you better. 

-Avoid excessive caffeine, tea, coffee and alcohol as these tend to promote dehydration.

-Avoid deep fried, fast foods and spicy foods. Instead add Ginger, pepper, asafoetida, cumin or fennel seeds to your dishes for the punch and these will also help with digestive issues that are common in summer. 

Also, check out some refreshing dishes from our instagram page or recipes column to Summer and Nutrition and enjoy the season’s relish. 

Global data suggests that almost half of the mortality rate under 5 corresponds to malnutrition. So, a healthy nutritious diet is a significant contributor in the growing and developing years of children. India is yet to meet the target for stunting and growth, but
34.7% of children under 5 years of age are still affected, which is higher than the average for the Asia region (21.8%). And this especially corresponds to the children from poor economic backgrounds. Although there is a declining trend in the malnutrition status among children in India, the socio-economic background still remains a key risk factor. The risk of malnutrition was significantly higher among
children living in joint families, children whose mother’s education was less than or equal to sixth standard and those with working mothers.

On the other hand, since most of the nutritional assessments focus on malnutrition only; the risk of overnutrition has also increased among growing children which should also be given attention as it can lead to spurting of many metabolic disorders later during adulthood.

Hence, a healthy nutritious diet is a significant contributor in the growing and developing years of children as it will help set the stage for them towards building a healthy eating practice for the rest of their lives.

HOW TO CHOOSE THE RIGHT FOODS?

Childhood is the most important stage for growth and development of their brain and immune system. So, getting the right amount of energy, proteins, vitamins and minerals is very critical. Apart from this, focusing on hygiene practices while preparing the meals
is also important to reduce the risk of gastrointestinal infections. A simple and proper meal plate designed with all nutrients will enable achieving optimal growth and development.

  • Include energy providing foods – It includes carbs and fats. So, give them energy rich foods like whole grains, nuts and vegetable oils, fruits like bananas, apples and starchy vegetables like carrot, sweet potatoes.
  • Body building foods-Protein: It helps with growth, development and repair along with building antibodies. Add a good amount of eggs, meat, fish and dairy products.
  • Protective foods – Make the meal plate colourful with different varieties of vegetables and fruits. It will help the body to function properly and boost the immune system.
  • Calcium and Vitamin D are very crucial for growing children for development of bone mass. So, the inclusion of dairy products (milk, cheese, yoghurt) and vegetables like spinach, broccoli and celery which are rich in calcium is a must. Children get most of their Vitamin D from sunlight and a small amount from some food items like (fish oils, fatty fish, mushrooms, cheese and egg yolks).

A simple way to ensure that kids get the right amount of nutrients is to choose and offer healthy foods for them to eat. It’s also the key to a healthy and balanced plate because each food has a unique combination of nutrient supply—both macronutrients (carbohydrate, protein, and fat) and micronutrients (vitamins and minerals).

STRATEGIES TO IMPROVE THEIR EATING BEHAVIOUR:

In recent days, children are more inclined towards less nutrient dense foods or fast/convenient foods or are malnourished due to their economic background who require fortified high nutrient dense foods to combat their condition. It is our responsibility as an individual/parent and as a nation to guide the children to healthy eating opportunities no matter what their background is, to make them understand what to eat and whether to eat it or not. Setting a proper eating routine will help develop better eating behaviour since childhood and many national programs like Anganwadi feeding or home rations also help towards this. We need to inspire them to have and prefer healthy foods which are prepared at home because children generally observe what we eat and offer to them which will only set their food choices for future.

Tips to set healthy eating behaviour from home

  • Make the meal plates colourful and interesting. Pack their lunch boxes mindfully and add small notes on their food choices.
  • Try to have a bowl full of fresh fruit within easy view and reach on the kitchen table or bench. You can offer fruit as a snack or if your child is still hungry after meals.
  • Avoid digital distractions
  • Involve your children in cooking. If your child has helped to make the meal, they’re more likely to eat it.
  • Read books with healthy food content for your child – for example, books with pictures of fruits and vegetables. Get your child to point out different types, colours, shapes and so on which will help them to relate during meal time and create curiosity to try them.

Mycobacterium Tuberculosis is the bacteria that are responsible for tuberculosis. While the general assumption about TB is that it affects just the lungs, the condition can affect other body parts like the spine, brain, and kidney. The key to dealing with Tuberculosis is early diagnosis, proper medication, and a clean diet that makes up for the loss of nutrition that comes with the condition. In this article, we’ll talk more about nutritional loss and how to tackle it.

What is the correlation between chronic TB and malnutrition?

There’s always a high correlation between any chronic condition and malnutrition. In people with tuberculosis, this malnutrition is the result of malabsorption or the body’s inability to absorb and properly synthesize all the nutrients in the food consumed, reduced intakes due to poor appetite, or the treatment itself, sometimes.

Studies show that people that are battling tuberculosis often have lower levels of vital vitamins and minerals. More often than not, the complications and secondary illnesses that come with tuberculosis are purely the result of this nutrition loss.

Vitamin deficiency in tuberculosis patients

Patients with Tuberculosis often show lower levels of essential vitamins. Here are a few such vitamins and the functions they help with.

  • Vitamin A – Enables normal bodily functions like vision, the immune system, and reproduction.
  • Vitamin C – Contributes to the development and repair of all body tissues. Essential for growth.
  • Vitamin D – Takes care of the immune function. Protects bone, muscle, and heart.
  • Vitamin E – Helps in vision, and reproduction, and is essential for the health of your blood, brain, and skin.

It is not a secret that the functions that these vitamins are responsible for our normal bodily functions and the loss of these vitamins can sabotage a lot of vital organs. Most of the time, people with tuberculosis do not properly compensate for the loss of vitamins, and the complications can be severe.

Mineral deficiency in tuberculosis patients

Patients with TB often also have to tackle mineral loss in their bodies. Here are a few minerals that are generally found in lower quantities/ratios in TB patients and what complications they might lead to.

  • Selenium – Myodegenerative diseases, such as muscle weakness, depression, anxiety, and confusion.
  • Iron – Anemic, tired, and short of breath.
  • Copper – Muscle weakness, anemia, low white blood cell count, neurological problems, and paleness.
  • Zinc – Hair loss, diarrhea, eye, and skin sores, and loss of appetite.

If you can take proper measures like a well-rounded diet that compensates for the loss of these essential minerals and constantly monitor symptoms, you can tackle tuberculosis and the complications that come with it effectively.

Dietary solutions

Be very informed of your dietary choices when you’re fighting tuberculosis. Do not follow a blanket diet plan that you do not fully understand. Compensate for the loss of vitamins and minerals, and eat food that’s rich in vitamins and minerals. As Yoda always insisted, a well-balanced diet with proper scientific backing is the best way to stop a chronic condition from worsening or slowing down the complications that come with it. In the case of tuberculosis, make sure that your diet contains all the vitamins and minerals that you are losing.

Get in touch with the nutritionists here at Optimal Nutrition Protocol, and we’ll help you arrive at an optimal dietary plan that’ll help you tackle tuberculosis better.

Chronic Kidney Disease (CKD) or chronic kidney failure is a result of when your kidneys have gradually lost their ability to filter out wastes and excess fluids from your body. The condition is usually progressive, and treatments include medications, dialysis and hemodialysis. Here’s a lesser discussed part of this touchy subject. How much of the excess fluids/wastes that are removed during these dialysis sessions are actually excesses or wastes? Are you losing something your body needs every time you go through a dialysis session? What are the side effects?

In this blog, we discuss the side effects of micronutrient deficiency that are very closely associated with CKD and dialysis. Read along, and keep yourself informed.

Kidney diseases and micronutrient deficiency – Where’s the correlation?

There’s always a correlation between nutrients and chronic illnesses. This correlation holds in good in both ways – You can develop complications and diseases if there’s chronic nutrient deficiency; and the nutritional balance in the body will be affected if you suffer from a chronic disease.

With respect to Chronic Kidney Disease, here are the reasons why your macronutrient balance is at risk –

  1. The dietary recommendations – There are a few dietary recommendations that people diagnosed with CKD will have to follow. These restrictions are aimed at reducing the intake of protein, phosphate, or potassium.
  2. Change in metabolism.
  3. Medications recommended for the condition.
  4. Other ailments and complications that you might be diagnosed with.
  5. The abdomen not being able to properly absorb nutrients.
  6. Excessive loss with urine and dialysate.

These are all potential reasons why people diagnosed with CKD might also have a micronutrient deficiency, and should be mindful of eating the rightful amount of everything that their body needs. This isn’t exclusive to later stages of CKD patients alone; but can pose a threat to people treating all stages of CKD.

What micronutrients are at the risk of loss?

  1. Vitamin C (Ascorbic acid) – Huge amounts of vitamin C are lost during dialysis. This is partly due to the process itself, and partly due to the vitamin getting oxidized to dehydro-ascorbic acid during hemodialysis.
  2. Vitamin B6 (Pyridoxine) – There’s a lot of controversy around the topic. CKD patients that received dialysis 35% drop in pyridoxine concentration. The study shows that vitamin deficiency was not observed in patients receiving 50 mg pyridoxine after each dialysis session. Conversely, in those CKD patients not receiving B6 supplementations, the B6 deficiency was found in 78%, 77%, 50%, and 34% of cases, respectively.
  3. Vitamin B9 (Folic Acid) – There’s a significant loss of folic acid every time there’s a dialysis session. Folate supplementation in a dose of 1 mg/day should prevent deficiencies in hemodialysis patients.
  4. Zinc – Deficiency of Zinc in the hair and skin is observed in people with CKD. Other tissues including erythrocytes (a red blood cell) have healthy amounts.
  5. Selenium – It’s a trace mineral. While even the general population has a deficiency due to poor dietary addition, people with CKD have it worse due to malabsorption.Needless to say, these are all important micronutrients. If you have CKD and you’re treating it, you’ll have to monitor and keep your micronutrient levels at a healthy level.

What should I do now?

First things first, understand the condition of chronic kidney disease, the treatment of kidney failure and their combined effect on your micronutrient levels. Do your own research and stop believing in hearsay. The ‘eight glasses’ trick does not work if you’re looking to clean your kidneys. Follow our space, talk to people from our team and keep yourself on the know about the condition and the implications.

Dietary restrictions

You will have to be regular with medications, because mostly these medications – though not completely – will provide doses of the micronutrients that are expected to be lost due to the condition or the treatment. So do not skip medications, stick to dietary instructions but make sure you get the recommended amount of nutritional intake. Avoid food with high salt and high potassium, and get a lot of your protein from sources like dairy and meat. Greens are essential too!

The next logical step would be arriving at a proper, tailor-made diet routine for you, and sticking to it. We can help you with it. The number of times we’ve heard people ask us, “I am on dialysis, can’t I have normal food anymore, at all?” gives us a rough representation of how ill-informed people are about the condition and the balanced approach they’d need towards food and diet. We can help you with that.

Get in touch, and follow ONP’s social handles for more such bite-sized updates about health, wellness, conditions and condition specific diet plans.

In our last blog, Yoda told us a lot about the thyroid gland and the condition of an overactive thyroid gland. Today, we’ll be discussing in detail the polar opposite, an underactive thyroid. From types to causes, and the different dietary measures that you should take to bring your thyroid secretions levels to optimum, here’s everything you need to know about hypothyroidism.

What is hypothyroidism?

We’ve established how important the thyroid gland and the hormones it secretes are to maintain equilibrium in our health and body composition. Hypothyroidism is a condition where your thyroid hormone is secreting less than optimal amounts of thyroid hormones, such as TSH and T4. This can slow down the metabolism severely and can increase the risks of heart complications, myxedema, and a lot of other conditions.

There are three main types of hypothyroidism.

  1. Overt hypothyroidism – elevated serum TSH levels with low serum T4 levels
  2. Subclinical hypothyroidism – elevated serum TSH levels with serum T4 levels within the normal range (also known as mild thyroid failure)
  3. Congenital hypothyroidism – due to deficiency in TSH and T4 levels

That’s not all, though. An auto-immune condition called Hashimoto’s can also be the reason why the thyroid gland is underactive.

Why the malfunction?

There are quite a few reasons for the condition.

Any damage or disease related to the hypothalamus or pituitary gland might cause damage to the cells that secrete TSH.
Medications that contain high doses of lithium, iodine, or amiodarone can suppress hormone secretion.
Radiation therapy to treat thyroid cancers of the neck or head can affect the thyroid gland.

Apart from these, there are other reasons like autoimmune diseases (like Hashimoto’s), surgeries to remove the thyroid gland, low or no iodine in the diet and other environmental factors such as stress can be the causes of an under-active thyroid gland.

Hashimoto’s is an auto-immune condition where your body’s defense systems are attacking tissues in the thyroid gland, resulting in an under secreting gland. Possible reasons could be genetic history, viral infections, or environmental triggers like stress or exposure to radiation.

How do I know if I have hypothyroidism?

The foolproof way to do this is to get checked. To monitor levels of TSH and take other tests that can provide conclusive evidence of whether you have hypothyroidism or not. However, there are a few symptoms that you can watch out for.

  • Pervasive fatigue
  • Forgetfulness
  • Difficulty with learning
  • Dry skin, brittle hair, and nails
  • Puffy face
  • Constipation
  • Sore muscles
  • Weight gain and fluid retention
  • Heavy and/or irregular menstrual flow
  • Increased frequency of miscarriages
  • Increased sensitivity to cold

Diagnosis

You can monitor TSH levels, yes, but that’s not the only test out there to find out if you have hypothyroid. Physicians also look for any anti-thyroid antibodies and T4 levels to find out if the thyroid gland is underactive.

What diet is the best for hyperthyroidism?

There’s no blanket diet here. It depends on a lot of other factors that are particular to your body. Other related conditions and critical health indicators should be taken into consideration to arrive at the optimal nutrition protocol for you. However, there are general rules of thumb when it comes to hypothyroidism, and here are a few things to keep in mind.

TL;DR –
Things to avoid – excessive salt, red meat, soy, and gluten.
Things to add to diet – Iodine, antioxidants, seafood.

Please avoid excessive salt, red meat, soy, and soy-related products and gluten food. You’ll have to lay off the soy because genistein, a major soy isoflavone, has an estrogenic and goitrogenic activity which inhibits the activity of thyroid peroxidase. Going gluten-free helps because according to studies, there might be an overlap between celiac disease and Hashimoto’s. Gluten might also cause a leaky gut which will trigger the body to produce antibodies that might attack the thyroid gland.

You can however eat foods that are rich in iodine and antioxidants. Iodine deficiency is the major cause of hypothyroidism. Seafood is a great addition to a hypothyroid-friendly diet. Plan your diet around these do’s and don’ts!

Should I be worried?

Any chronic illness comes with its own complications and risk factors. Leaving hypothyroidism unchecked for prolonged periods can cause heart complications, depression, slowed mental functioning, loss of libido, birth defects, and myxedema.

There is a myth that hyperthyroidism is a disease for middle-aged women. It is not true. If you’re experiencing symptoms, or even if you’re not getting your thyroid levels checked periodically. Follow nutritional protocols. Get in touch with our team of nutritionists to stay on top of the hypothyroid condition!

Call Now Button