Dietary Routine Archives - InnoHEALTH magazine

Regular consumption of fruits cuts death risk

InnoHEALTH Magazine — Thu, 26 Apr 2018 05:24:48 +0000

People who consume around 375 to 500 grams of fruits, vegetables and dal per day are at a reduced risk of death by nearly 23 per cent, a new study published in The Lancethas found.

While World Health Organization (WHO) recommends 800 grams or 5-9 servings of fruit or vegetables per day, the new study has shown that it takes just half – that is, 375 grams to get the desired health benefits. This is important for people living in countries who cannot afford a lot of fruits and vegetables.

Potatoes and other tubers were not included and fruit juices were not considered as fruits while calculating the intake. Legumes included beans, black beans, lentils, peas, chickpeas, and black-eyed peas.

The researchers attribute beneficial effects of consuming fruits and vegetables to presence of antioxidants like vitamin C, vitamin E and carotenoids, and fiber in them, which reduces bad cholesterol, improves insulin response, lowers the blood pressure, prevents fat deposition in blood vessels, and improves cellular function in the body.

“Although there is a popular belief that fruits, and vegetables are healthy, there was no long-term study data to support this and hence our findings are new and significant,” said Dr.V Mohan of the Dr. Mohan’s Diabetes Specialties Centre in Chennai, who contributed to the study.

The decade-long research was done in 18 countries with 135,335 participants aged 35 to 70 years. Healthy individuals with no reported diseases and complications were enrolled for the study. They were given questionnaires to record daily diet, lifestyle habits like smoking, physical activity and alcohol intake, and their socioeconomic status like education, income, and employment.

At the end of the study, researchers recorded the number of deaths, cases of cardiovascular diseases, heart attack, and stroke. Then the data was analyzed to see if consuming higher amounts of fruits, vegetables, and dal is related to the number of deaths and adverse outcomes on health. “We found that regular consumption of vegetables, fruits and legumes protectedpeople from cardiovascular disease and death”, states Dr. Mohan.

“This study does not distinguish between cooked vegetables and raw ones, although it is common knowledge that cooking destroys some of the vitamins and minerals, hence as far as possible we should use raw vegetables like tomato, cucumber, carrot and green leafy vegetables which can be consumed raw”, pointed out Dr. Mohan.

According to Estefania Toledo, professor at the Department of Nutrition of the Harvard School of Public Health, Boston, USA, who is not connected to the study,“Increased consumption of fruits and vegetables should beat the expense of reducing other foods and drinks, such as sugar sweetened beverages, red and processed meat, saturated and trans fat, refined cereals, and sugar rich desserts”. She added that consuming more plant-based foods helps replace detrimental foods, which benefits the overall dietary pattern.

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Food for thought

InnoHEALTH Magazine — Thu, 01 Feb 2018 06:41:42 +0000

How important is your Mental health for your physical performance

By Edwina Coram

Do you have days when your mind feels foggy; when you can’t seem to think straight or concentrate on anything no matter how hard you try? If your answer is yes, then it might be time to re-evaluate your diet and daily habits.

Some things that we do deplete the body’s system and in turn will affect the ability to think clearly and concentrate. Not eating regular healthy meals can be a drain on the brain, affecting your ability to focus without becoming distracted.

Iron is essential for the transportation of oxygen to the brain, too little iron in your diet means that the brain literally suffocates. Inadequate oxygen supply prevents cells from converting glucose and other calorie containing foods to energy, quick enough to meet your cellular needs. In such case, many cell functions will either slow down or stop altogether. Leaving you feeling tired, and irritable. You may also find it difficult to think clearly or concentrate.

Smoking has similar adverse effects. The nicotine in tobacco smoke constricts the blood vessels and interferes with circulation. This can gradually reduce the number of brain cells, increasing free radicals. These in turn, damage the whole system, due to oxygen deprivation. Again this can make feel sluggish and will also be a burden on your immune system.

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Acute or chronic stress can also result in the inability to concentrate and thus reduce the effect of short-term memory. Likewise, high blood pressure is linked to reduced attention span and memory loss. Concentration can further be affected by lack of physical exercise and obesity.

Smartening up your diet

If you want to restore you concentration and memory skills then a good place to start is with your diet. Mental performance and relaxation can both be improved by choosing the right combination of foods.

Foods rich in iron include whole grains, beans, and fortified cereals. Though these are generally more difficult to absorb than animal sources, vitamin C will help enhance your intake, so you should consider including sources such as citrus fruit, strawberries, red peppers, broccoli, potatoes, watermelon, cantaloupe, cauliflower, and kiwis in your meal.

There are two amino acids in the brain (L-tryptophan and L-tyrosine) which compete with each other to control brain function. The brain uses L-tyrosine to synthesize neurotransmitters such as dopamine and norepinephrine. Both these chemicals are essential to the processes of alertness, clear thinking and concentration. L-tyrosine production is stimulated by protein rich foods such as beans, nuts and soya. The brain uses L-tryptophan to synthesize the neurotransmitter serotonin, which is responsible for relaxation and satiety and slowing down reaction time. L-tryptophan production is stimulated by foods such as sunflower seeds, milk and carbohydrate rich food. Because these chemicals compete with each other, if you want to stay focused and alert throughout the day, then the best thing it to eat protein rich foods. That way L-tyrosine will reach the brain first, thus keeping your mental performance at maximum potential.

If you don’t allow your body a chance to self-cleanse then poor concentration and fatigue can become daily problems. You can help your body relieve itself of toxins by adjusting your dietary routine. Including alfalfa sprouts soybeans, brown rice, sesame salt, miso, and sea vegetables can help to clear toxins from your body and enervate your digestive and metabolic processes.

Adding friendly microflora to your digestive system by eating yogurt or probiotic supplements can also help to detoxify your system and prevent buildup of damaging bacteria in the intestines.

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There are also a number of herbal drinks, which are nutritious as well as helpful for detoxification processes. Dandelion, licorice root, yellow dock root, milk thistle, red clover and burdock root taken in extract or tablet form will each help to remove toxins from the body and boost the immune system. Lemon, beet, carrot, wheat grass and the juices of all leafy greens are the best juices for purifying the blood because as they help to build up essential nutrients.

Several mini-meals and snack throughout the day rather than a few large meals with long intervals will help your metabolism function better by balancing nutrients and keeping the brain supplied with oxygen. A moderate meal every four hours is adequate to balance brain chemical and improve mood and blood sugar levels. But don’t be tempted to nibble, this will lead to craving and gorging and will disrupt concentration further. It is also beneficial to increase your water intake to at least 6 glasses daily, and to limit caffeine (coffee, tea, and coke) to two beverages per day. Remember, if you are consuming less than 2,500 calories daily then it is advisable to at least consider taking a moderate vitamin supplement, but don’t be tempted to use supplements as replacements for nutritious foods.

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Read all the issues of InnoHEALTH magazine:
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – https://goo.gl/4GGMJz
InnoHEALTH Volume 2 Issue 1 (January to March 2017) – https://goo.gl/DEyKnw
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – https://goo.gl/Nv3eev
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6
InnoHEALTH Volume 2 Issue 4 (October to December 2017) – http://amzn.to/2B2UMLw
InnoHEALTH Volume 3 Issue 1 (January to March 2018) – https://goo.gl/fksdQx

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INDIA'S NUTRITION ATLAS GOES LIVE

InnoHEALTH Magazine — Mon, 22 Jan 2018 05:23:24 +0000

The Hyderabad-based National Institute of Nutrition (NIN) has developed the country’s first Nutrition Atlas to provide all the relevant data and information about nutrition.

The Nutrition Atlas provides information and data on nutritional status of population groups at national and state levels, along with an overview of nutrition-related deficiencies, disorders and prevalence levels in various parts of the country along-with information on nutrients, nutrient rich foods, nutritional deficiency disorders and a host of other topics.

The portal also includes information on nutrition rich foods and nutri-guide for various nutrients, minerals, essential amino-acids, fatty acids, dietary fibers and proteins, along with their biochemical cutoffs, recommended dietary allowances, signs and symptoms and dietary sources.

The Atlas is interactive and displays information in the form a user may select and has been developed through a long drawn, cohesive and technical exercise by a multidisciplinary team in the bioinformatics division of NIN. It makes use of publicly available data sources like reports of National Nutrition Monitoring Bureau, National Family Health Survey, World Health Organisation and other public databases. The Dashboard acts like an information management tool, helping the user track data on under nutrition, over nutrition, overweight, obesity and communicable and noncommunicable diseases. It can also provide different time trends on each of these parameters. The development conducted the research under ICMR.

ARTICLE SHARED FROM ‘INDIA SCIENCE WIRE’

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SUCCESSFUL REVERSAL OF MULTIPLE SCLEROSIS

InnoHEALTH Magazine — Thu, 11 Jan 2018 05:04:57 +0000

“ADVANCELLS” announces successful reversal of multiple sclerosis through adult stem cell therapy

Advancells, an India-based research oriented company recently announced successful reversal of Multiple Sclerosis using Adult Stem Cells and Regenerative medicine in the pilot patient of a planned clinical trial.

An Auckland, New Zealand resident has become the first patient to be recruited under a pilot study to ascertain the efficacy of Autologous Adult Stem Cells in reversing Multiple Sclerosis (MS). MS is a disease of the nerves where the insulating covers of the nerve cells in the brain and nerves are damaged, thus effecting the communication between those nerves and the brain. This results in disabling the patient in their muscle movement, vision, coordination and sensation.

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The Patient from New Zealand was first diagnosed with MS in 2010 and has had multiple relapses of the disease in the past 7 years. His symptoms had been progressing at a fast pace and he had almost lost his power to walk. The patient then approached the Institute and was accepted as a trial patient for Advancells unique Adult Stem Cell therapy program and the procedure was carried out in New Delhi in June 2017.

Advancells gets approached by a lot of patients from around the world who wish to be a part of their program but they cannot take commercials therapies just yet. Patient selection is a key criterion for them and the approached patient suited the criterions perfectly. He is young, still at a moderate level of the disease and in a very positive frame of mind. Patients at this stage are best suited for this kind of treatment and thus he was accepted as a pilot case.

To perform the therapy, bone marrow of the patient was aspirated and adult stem cells were separated from them. These unmanipulated cells were then reinjected back in the patient at specific points and the patient was put under physiotherapy and dietary routine.
Straight after the treatment the patient saw major improvements wherein he could walk a lot better, could climb stairs (which he was unable to do after 2012) and even go on the treadmill.

As per Advancells It will take approximately 3 months for them to review changes in the MRI of the patient but the drastic changes in symptoms clearly are an indication of the fact that the treatment is working and could become a hope for millions of patients across the world, who are suffering from this disease.

The company believes this is a good start to a lengthy research phase and it seems that they are on the right track and hopefully they will be able to make a significant contribution in eradicating not only MS but a host of untreatable diseases existing today and in the future.

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