Food Guidance

BABY FOOD

2009-05-13T12:05:00.003+05:30

HEALTY CHOICES FOR TODDLERS

Proper early nutrition is important. The eating patterns established in infancy determine how well a baby grows and also influence lifelong food habits ant attitudes.
New parents probably worry more about feeding their baby than any other aspect of early child care. What if I can’t breast-feed? How do I know if the baby is getting enough? Too much? Should I give the baby vitamins? When do I start solid food? Parents quickly learn that almost everyone is eager to answer such questions—grandparents, neighbors—even strangers in the supermarket. As might be expected, however, much of the advice is conflicting and adds to a parent’s feeling of confusion and uncertainty. So let’s begin with a few anxiety busters:

Get to know your baby. No two infants are alike. Some enter the world ravenously hungry and demand to be fed every hour or two. Others seem to prefer sleeping, and may even need to be awakened to eat.

Try to relax. Its natural for new parents to feel nervous and apprehensive, but raising a baby should be a joyful experience.

Trust your own judgment and common sense. If a baby is growing and developing at a normal pace, he’s getting enough to eat.

Keep food in its proper perspective. It provides the essential energy and nourishment infants need to grow and develop. But food should not be a substitute for a reassuring hug or used as a bribe or reward for good behavior. Even an infant quickly learns how to use food as a manipulative tool, which can set the stage for later eating problems.

In the beginning, they are what you eat
Good infant nutrition actually begins before birth, because what the mother eats during pregnancy goes a long way toward determining her baby’s initial nutritional health. A well-nourished mother provides plenty of nutrients her baby can use for proper growth and development in the uterus, as well as to store for later use. Skimping on food to avoid gaining excessive weight while pregnant can produce a low-birth-weight baby who has special nutritional needs or serious medical problems. An anemic woman is likely to have a baby with low iron reserves. A woman who does not consume adequate folate may have a baby with serious neurological problems. High doses of vitamin A before and during early pregnancy can cause birth defects. All pregnant women are strongly advised to have regular prenatal checkups and to eat a varied and balanced diet.

Breast milk—babies first food
Physicians are in agreement that breast milk provides the best and most complete food to achieve optimal health, growth, and development for full term infants. In fact, the recommendation of the world health organization is that a full-term, healthy infant should be exclusively breast-fed up to 6 month of age (premature and low-birth-weight babies may need specialized formula and breast milk.) An adequate alternative to breast milk is commercial infant formula, which provides comparable nutrition but lacks some of the unique benefits of breast milk.
Although breast-feeding for 6 months may not be possible for every mother, a baby can benefit from any amount of breast milk—even a few feedings. Colostrums, the breast fluid that is secreted for the first few days after birth, is higher in protein and lower in sugar and fat that later breast milk. It has a laxative effect that activates the baby’s bowels. Colostrum is also rich in antibodies, which increase the baby’s suckling increase the flow of breast milk, and within a few days women produce enough mature milk for their infants. Mature breast milk is easy to digest and provides just about all the nutrients a baby normally needs for the first 4 to 6 months. This milk has two parts—the beginning of the feed is foremilk, which is high in sugar and water and real thirst quencher for the baby. As the baby continues to feed, the breast decreases in size and the milk becomes fat and calorie-rich milk, known as hindmilk.
A breast-fed baby can remain on breast milk exclusively until the introduction of age-appropriate foods at 4 to 6 months of life. In addition, a daily supplement of vitamin D (400 IU) is recommended in the United States and Canada for breast-fed babies and should be continued until as adequate amount of vitamin D is consumed through diet. Beginning at 4 to 6 months of age, these babies usually require additional iron, which is typically provided by an iron-fortified cereal. Fluoride supplementation may be required for some infants after 6 months. Babies of vegan mothers may require B12 supplement.

How to tell if your baby is getting enough to eat
Many new nursing mothers often worry that their babies are not getting enough to eat. Mothers should answer the following questions:

How many wet diapers and stools does my baby have each day?
Is my baby growing?
Does my baby appear hungry?

A baby who has regular stools and produces six or more wet diapers a day is most likely getting plenty of food. Although this varies, breast-fed babies generally nurse every 2 to 4 hours for the first month or so. Experts promote “on demand” feeding; in other words, babies should be fed whenever they are hungry for the first 4 to 5 months. Some babies may be sleepy or disinterested in food; a baby who is not feeding at least six to eight times a day may need to be stimulated to consume more.
Growth is an important indicator of whether or not a baby is getting enough to eat. Remember, however, that babies tend to grow in spurts. During a growth spurt, an infant will want to nurse more often and longer than usual, which may empty the reserve of breast milk. This will signal the mother’s body to increase milk production. But the mother should not be concerned if, a week or two later, her baby is less interested in eating.
Finally, hungry babies send out plenty of signals that they are hungry. Common cues are fussing, crying, and irritability as well as variety of lip and tongue movements—such as lip smacking and fists in mouths.

Bottle-feeding
Although more than half of all North American women breast-feed for at least the first few weeks, many mothers elect to bottle-feed. They should be assured that commercial formulas provide all the essential nutrients and, when used according to the manufacturer’s instructions, babies thrive on them. Choosing an iron-fortified formula is recommended. Babies under one year of age should not be given regular cow’s milk because it is difficult for them to digest and may provoke an allergic reaction. The cow’s milk in most infant formulas is modified to make it easier to digest. Despite this precaution, some babies may require a soy or rice formula.
Generally, bottle-fed babies consume more than breast-fed infants do; they may gain weight more rapidly, although the breast-fed babies will eventually catch up with them. On average, most babies double their birth weight in 4 to 5 months, and triple it by the time of their first birthday.
Bottle-feeding requires more work than nursing; bottles, nipples, and other equipment must be sterilized. Some formulas are premixed; others are concentrated or powered, and must be mixed with sterile water. Formula mixed in advance should be refrigerated, but not longer than 24 hours; after that, it should be discarded. Any formula that is left in the baby’s bottle after a feeding should be discarded; if not, there is a possibility of its being contaminated by microorganisms entering through the nipple opening.

Introducing foods
There is no specific age at which to start solid foods, but for most babies, 4 to 6 months is about right. Starting too early can be harmful because the digestive system may not be able to handle solid foods yet; also, the early introduction of solid foods may increase the risk of developing food allergies. An infant who is thriving solely on breast milk can generally wait until he is 5 or 6 months old; after that, nursing alone may not provide adequate calories and the nutrients that a baby needs for normal growth.
The first solid food must be easy to digest and unlikely to provoke an allergic reaction—infant rice cereal is a good choice. For the first few feeding, put a very small amount on the spoon, gently touch the baby’s lips to encourage him to open his mouth, and place the cereal at the back of the tongue. Don’t expect these feeding to go smoothly; a baby usually does a lot of spitting, sputtering, and protesting.
Beginning slowly, introducing only one or two new items a week. If you use home-cooked foods, make sure that they’re thoroughly pureed. In addition to rice cereal, try oatmeal and barley cereals; strained vegetables and fruits; and pureed chicken and beef. At about 5 months, fruit juice can be added to the diet, starting with apple juice. Hold off on orange juice and other citrus products for at least 6 months; these may provoke an allergic reaction. Other potentially allergenic foods should be delayed until the baby is 6 to 9 months old, or even later if there is a family history of allergies. Withdraw any food that provokes a rash, runny nose, unusual fussiness, diarrhea, or any other sign of a possible allergic reaction or food intolerance.

Self-feeding
When they are about 7 to 8 months old, most babies have developed enough eye-hand coordination to pick up finger food and maneuver it into their mouths. The teeth are also beginning to come in at this age; giving a baby a teething biscuit, or cracker to chew on can ease gum soreness as well as provide practice in self-feeding. Other good starters are finger foods, which could include bite-size dry cereals, bananas, slices of apples and pears, peas, and cooked carrots, and small pieces of soft-cooked boiled or roasted chicken. The pieces should be large enough to hold but small enough so that they don’t lodge in the throat and cause choking.
As soon as the baby can sit in a high chair, he should be included at family meals and start eating many of the same foods, even though they may need mashing or cutting into small pieces. Give the child a spoon, but don’t be disappointed if he prefers using his hands. At this stage it’s more important for the baby to become integrated into family activities and master self-feeding than to learn proper table manners. These will come eventually, especially if the parents and older siblings set a good example.

Weaning
Giving up the breast or bottle is a major milestone in a baby’s development, but not one that should be rushed. When a woman stops nursing is largely a matter of personal preference. Some mothers wean their babies from the breast to a bottle after only a few weeks or months; others continue nursing for longer, even thought the child is eating solid food. Similarly, some babies decide to give up their bottles themselves at 9 or 10 months; yet others will still want it—especially at nap or bedtime. If a baby under a year old drinks milk from a cup, it should still be a formula.

MYTH BUSTER
Myth: One glass of beer a day increases a mother’s supply of breast milk.
Reality: There is not scientific evidence to support the claim that drinking beer boosts milk production or improves mother’s milk, researchers say. However, studies have shown that beer can increase levels of a hormone necessary for milk production. In the late 1800s as American brewery marketed a new beer blend that was touted as a “tonic” for breast-feeding women.

MYTH BUSTER
Myth: Vegetables should be introduced to baby’s diet before fruits in order to increase the acceptance of vegetables.
Reality: This is not the case and fruits and vegetables should be introduced in an alternating manner.

The Advantages of breast-feeding

Nursing stimulates uterine contractions that help prevent hemorrhaging and return the uterus to its normal size.
Breast milk is convenient and economical; it is sterile, portable, and always the right temperature.
Nursing promotes a special kind of mother-infant bonding.
Breast-fed babies have fewer infections. The benefits extend beyond childhood; studies show that people who were breast-fed have a reduced incidence of obesity, diabetes, asthma, heart disease, and some types of cancer.
Breast milk may protect infants with a strong family history of allergy from developing one.
Women who breast-feed have a reduced risk of premenopausal breast cancer and postmenopausal osteoporosis (loss of bone mass).

Dental hygiene
Many parents mistakenly assume that baby teeth aren’t important because they are eventually replaced by permanent teeth. In fact, early dental decay not only threatens the underlying secondary teeth, it can cause severe toothaches. As soon as the first tooth comes in, parents should begin practicing preventive dental hygiene. Babies should not be permitted to fall asleep while nursing or sucking a bottle; this allows milk to pool in the mouth, and the sugar (lactose) in it can cause extensive tooth decay. Offering a little water at the end of feeding rinses any remaining milk from the baby’s mouth. The gums and emerging teeth can be wiped gently with a gauze-wrapped finger. Sugar is the major cause of childhood tooth decay; avoid offering sugary soft drinks and sweet snacks. A chunk of cheese, or a piece of fruit are better alternatives that provide important nutrients without harming the teeth.

ANTIAGIN DIET

2009-05-02T12:54:00.002+05:30

EAT RIGHT TO AGE WELL

As you get older your body’s energy needs drop; at the same time, demands for some nutrients increase. New studies indicate some of these can slow the aging process.
While aging is inevitable, many of the degenerative changes that prevail past middle age are not if preventive steps are taken. Recent medical research confirms that good nutrition can prevent, or at least slow, such debilitating conditions as osteoporosis, diabetes, and heart disease. In fact, one report estimates that one-third to one-half of the health problems of people over the age of 65 are related to diet.
Proper nutrition is an important part of any “aging-well” strategy. Yet, on the whole, seniors are the most poorly nourished group of all North Americans. There are many reasons for this: a person’s appetite and the senses of taste and smell decline with age, making food considerably less appealing. Many older people experience difficulty chewing; in addition, heartburn, constipation, lactose intolerance, and other digestive problems increase with age and contribute to poor nutrition. Stomach acidity also declines with age, impairing absorption of nutrients. The loss of a partner or difficulty in shopping or preparing meals, may result in a person subsisting or tea, toast, sweets, canned soups, and other convenience foods that provide little nutrition. Also, a number of older people living on a fixed income usually cannot afford such nutritious foods as fresh fruits, vegetables, fish, and meat.

Changing needs

A person’s body composition changes with age, as muscle mass decreases, often due to disuse, and fatty tissue increases. Because metabolism slows down, fewer calories are required; experts estimate that the average person should consume 10 percent fewer calories for every decade after the age of 50. Therefore, a 50 year old who needs 1800 calories a day will require 1440 at age 70, and perhaps even fewer if he is sedentary. People who fail to cut back on food intake are likely to gain weight, increasing the risk of heart disease, diabetes, and osteoarthritis.
With increasing age, the body is less efficient in absorbing and using some nutrients; osteoporosis and other medical conditions common among older people also change nutritional needs. Consequently, an older person is likely to need extra amounts of the following essential nutrients:
• Calcium to prevent osteoporosis and maintain healthy bones.
• Vitamin D, which the body needs in order to absorb the calcium.
• Vitamin b12 to build red blood cells and maintain healthy nerves.
• Zinc to help compensate for lowered immunity due to aging.
• Potassium, especially in the presence of high blood pressure or the use of diuretic drugs.
• Folic acid, a B vitamin, which the body uses to make DNA and red blood cells, may also help to lower blood levels of homocysteine, a compound in the blood that has been associated with an increased risk of heart disease.
• Fiber to prevent constipation.

Supplements may be needed

A recent study in the Journal of the American Medical Association suggests that seniors may face the risk of vitamin deficiencies, even if they are eating well. Some doctors recommend a daily vitamin and mineral supplement to ensure that an older person takes in 100 percent of the Recommended Dietary Allowances (RDAs). However, a multivitamin cannot take the place of healthy food because foods contain additional important components such as fiber, plant chemicals, and essential fatty acids. Also, high-dose supplements should be avoided unless recommended by a physician or dietitian, as they can lead to nutritional imbalances. For example, zinc supplements can interfere with the body’s use of folic acid; iron can inhibit proper calcium and zinc absorption.

Make the most of mealtimes

Although nutrition is all important for aging well, healthy eating isn’t just about the nutrients. Sharing a meal with family and friends provides lots more benefits than just the food on your plate. If the thought of preparing and eating meals holds little pleasure, for whatever reason, try some of these practical tips to make dining more enjoyable.
• Strive to make meals pleasurable, even if you’re eating alone. Set the table or prepare an attractive tray. Turn on your favorite music to improve your mood.
• If you dislike eating alone, organize regular potluck meals with friends and neighbors. Or consider joining an organization that provides an opportunity to dine with others.
• Select food that supply contrasts in color, texture, and flavor. Avoid adding salt to improve flavor; instead, use herbs and spices. A sprinkling of nutmeg or cinnamon can compensate for a diminished sense of taste.
• Eat at least five servings a day of fruits and vegetables. Include a serving each time you eat. Many of these contain compounds that protect against diseases of aging such as heart disease and cancer. Choose brightly colored fruits and vegetables such as squash, carrots, peppers, melons, and berries.
• A small glass of wine or beer with a meal aids digestion and adds to eating pleasure. But don’t substitute alcohol for food, and check with your doctor to make sure that it does not interact with any medications you might be taking.
• Make sure you drink six to eight glasses of water, juice or other non-alcoholic fluids every day. Older people often experience decreased thirst or they reduce fluid intake because of bladder-control problems. This can contribute to constipation and kidney problems and increase the risk of dehydration in hot weather.
• If you have trouble chewing, there’s no need to resort to a bland liquid diet, which can lead to constipation and perhaps even malnutrition. Instead, prepare fish or ground meat and puree vegetables, soups, and other nutritious foods.
• Take daily walks or engage in other exercise, but first consult your doctor for as appropriate routine. Exercise not only preserves muscle strength but also improves appetite and mood.
• If you’re on a tight budget, organize a shopping co-op with others in a similar situation. Buying larger quantities is more economical; share with others, or divide the food into smaller portions and freeze them for future use.
• Read labels. Even if you have take along a magnifying glass to see the small print, reading the breakdown of nutrients on a food package’s label will help you to make healthier food choices.

Eat less to live longer?

Will cutting down on calories slow you aging clock as well as help cut extra weight off your waistline? Since the 1930s, scientists have known that restricting calories not only delays aging but even reverses some of its consequences in laboratory rats and mice. By feeding these animals a very low-calorie diet, a mere 30 to 50 percent of what they normally eat, scientists have been able to extend the lives of not only mice but also fruit flies.
One study was designed to see whether monkeys, fed a diet that included all required nutrients but two-thirds the usual calories, would live longer than normal. Data suggests that the primates who ingested a lean meal, as compared to their peers who ate all the food they wanted, had a lower incidence of heart disease, diabetes, and cancer. One theory as to why there’s a link between eating less and living longer? Metabolism of food leads to the production of free radicals; the less food consumed, the fewer damaging free radicals produced.
Rats and monkeys, however, are not humans. Before caloric restriction is recommended as a potential antiaging strategy for people, carefully supervised studies on humans (such as those currently sponsored by the U.S. National Institute on Aging) need to be done. Caloric restriction is risky to try on your own: while its generally known that seniors require fewer calories, the aging body is also less efficient in absorbing and using some nutrients. Knowing how to cut calories without compromising essential nutrients can be tricky; becoming undernourished would erase any benefits of such a diet—if indeed there are benefits to be had. Low-calorie diets are likely to be deficient in some nutrients, and leading proponents of such regimens, such as antiaging specialist Dr. Roy Walford, believe that supplementation with vitamins and minerals in essential.

Interesting facts about longevity

• Japan has the longest life expectancy in the world. Yet people in the Okinawa Islands in southern Japan enjoy even longer and healthier lives than the average Japanese. Their diet secret? Lots of grains, vegetables, soy, and fish; less meat, poultry, and dairy. There is, however, no scientific basis to the suggestion by some supplement manufacturers that “coral calcium” is the secret of the Okinawan’s longevity.
• Various studies of Mormons, Seventh-Day Adventists, and Trappist monks—all people who follow a vegetarian diet and engage in a prudent lifestyle—also show that they enjoy increased life expectancy.
• North Americans also seem to be doing something right since they are healthier than they were two decades ago. People over age 85 are one of the fastest growing segments of the population, proving that today you can live longer and healthier if you practice good health habits.

Medical proof that food is powerful medicine

According to a 2003 medical study there’s nothing fishy about fish oil’s ability to protect your heart. Omega-3 fatty acids from fish oils can prevent sudden cardiac death by blocking fatal heart rhythms, researchers say. Sudden cardiac death accounts for at least half of heart-related heaths. Eating fish, particularly fatty fish such as salmon, trout, mackerel, herring, and sardines, has long been associated with a reduced risk of heart disease. Omega-3 fats are credited with keeping arteries healthy and reducing the stickiness of platelets in the blood.
Elsewhere, researchers found that eating fish more than once a week was associated with a 50 percent reduced risk of macular degeneration in seniors: the chronic eye disease which accounts for one-third of all cases of vision loss that gradually destroys central vision.
Studies also indicate that fish oils may protect against Alzheimer’s disease. To increase your intake of protective fish oils, eat fish several times a week but be mindful of the fact that large fish such as swordfish and shark may be contaminated with mercury to the extent that frequent consumption presents a risk. People who do no like fish or are allergic to it can look to flax or canola oils for omega-3 fats.

DO ONE SIMPLE THING

DRINK LOTS OF WATER EVERY DAY
Consume six to eight glasses each day. Water is an essential nutrient just like vitamins and minerals because your body cannot make enough of it to meet your daily requirements. It helps regulate body temperature, transports nutrients to your body’s cells, and helps remove waste. Because sensitivity to thirst diminishes with age, older adults are susceptible to dehydration, which can cause confusion, fatigue, headache, and more.

CAUTION
If you live in a northern climate (that includes Boston, Seattle, Chicago, and much of Canada, as well as parts of Europe), your body may be seriously lacking in vitamin D, essential for the absorption of calcium. The majority of this vitamin is made in our skin upon exposure to sunlight. Not only do northern climates receive little sun in winter, but summer’s bugs, poor air quality, and our desire to protect our skin against the sin’s harmful rays lead many to shun it during helping calcium to shore up bones to protect seniors against fractures. Seniors need between 400IU and 600IU of vitamin D daily, once cup of fluid milk contains 100 IU, as does one cup of fortified soy or rice beverage as well as some fortified orange juices.

BLEEDING PROBLEMS

2009-04-26T14:56:00.001+05:30

EAT PLENTY OF
• Spinach, broccoli and other leafy greens, and organ meats.
• Lean meat, poultry, seafood, and other foods high in iron and vitamin B12.
• Citrus and other fresh fruits and vegetables for vitamin C.

LIMIT
• Supplemental sources of omega-3 fatty acids.

AVOID
• Alcohol, aspirin, and other drugs that suppress blood platelets and clotting.

Some bleeding disorders, such as hemophilia, are hereditary: others develop as a result of nutritional deficiencies, taking aspirin and other medications that suppress clotting, and as the consequence of certain diseases, including some cancers. Most of these bleeding disorders stem from some type of thrombocytopenia, the medical term for a reduced number of platelets, the blood cells instrumental in clotting. Symptoms vary, but they typically include easy bruising, frequent nosebleeds, and excessive bleeding from even minor cuts. Bleeding gums unrelated to dental problems are common. Affected women may experience very heavy menstrual periods. In some cases, there are no obvious symptoms, but blood tests reveal a low platelet count and reduced clotting time.
Check all medications. Treatment varies according to the underlying cause. Overuse of aspirin or other drugs that suppress normal platelet function or production is the most common cause of platelet abnormalities; stopping the offending medication usually solves the problem. In other cases, transfusions of platelets and blood cells may be necessary.

NUTRITIONAL INFLUENCES

Bleeding disorders due to nutritional deficiencies are uncommon in North America, but they do occur. For example, vitamin K—necessary for the blood to clot normally—is made by bacteria in the human intestinal tract; it is also found in green peas, broccoli, spinach and other green leafy vegetables, Brussels sprouts, and organ meats. Sometimes prolonged antibiotic therapy destroys the bacteria that make vitamin K, resulting in bleeding. Increasing foods high in vitamin K may help, but often supplements of the vitamin are given.
Foods high in vitamin K should be limited by people taking anticoagulant medication such a coumadin. The vitamin can counteract the desired effect of the drug. Omega-3 fatty acids, found in salmon and other oily fish, can suppress platelet function. People taking high doses of fish oil supplements have an increased risk of developing bleeding problems; the risk is compound if they are also taking aspirin.
Vitamin C deficiency can cause bleeding gums. This deficiency may occur in alcoholics or people who eat little fruits and vegetables.
Chronic blood loss can lead to anemia, a blood disorder that is characterized by inadequate levels of red blood cells. Dietary sources should supply extra iron, folate, and vitamins B12 and C. supplements may be needed.

BLACKBERRIES

2009-04-26T13:31:00.001+05:30

BENEFITS
• Low in calories and high in fiber.
• A good source of vitamin C and bioflavonoids; also contain folate, iron, and calcium.
• Contain anthocyanins, bioflavonoids with numerous health benefits including lowering risk of cancer and heart disease. Also contain ellagic acid, which has anticancer properties.

DRAWBACKS
• Contain salicylates, which can cause a reaction in aspirin-sensitive people.

When fully ripe, blackberries are sweet and juicy. Cultivated varieties include: boysenberries, which are maroon and slightly tart, and loganberries, which are dark red and very tart.
Their many seeds make blackberries high in fiber. A half cup serving of raw berries has 40 calories and supplies 15 mg of vitamin C, or 20 percent of the Recommended Dietary Allowance (RDA) for adult women, as well as 20 mcg (micrograms) of folate and small amounts of iron and calcium.
Blackberries contain anthocyanins, which have numerous possible health benefits such as preventing cancer and heart disease and even combating some of the effects of aging.
Blackberries contain ellagic acid, a substance that is believed to help prevent cancer. Cooking does not appear to destroy ellagic acid, so even jams may confer this health benefic.
People allergic to aspirin may find that they experience a similar reaction from eating blackberries. The reason for this is that blackberries are a natural source of salicylates, substances related to the active compound in aspirin.

THE BLACKER THE BERRY, THE SWEETER THE FRUIT
Fresh blackberries are lush and delicious, an excellent source of vitamin C, and have more fiber than a serving of some bran cereals. Eat them while fresh, and lightly rinse just before serving.

BEETS

2009-04-26T13:24:00.003+05:30

BENEFITS
• A source of folate, fiber, and potassium.
• The greens are a rich source of potassium, calcium, iron, beta carotene, and vitamin C.
• Low in calories.
• Rich in phytochemicals such as anthocyanins and saponins, which may bind cholesterol in the digestive tract, lowering the risk for heart disease.

DRAWBACKS
• Turn urine and stools red, a harmless condition that nonetheless alarms people who mistake it for blood.
• If prone to kidney stones or gout, avoid beet greens as they are high in oxalates. Oxalates can form small crystals and contribute to the development of kidney stones.

Beets are highly versatile vegetable. They can be cooked and served as a side dish, pickled and eaten as a salad or condiment, or used as the main ingredient in borscht, a popular Eastern European soup. Beet greens, the most nutritious part of the vegetable, can be cooked and served like spinach or Swiss chard.
According to folklore, beets were believed to possess curative powers for headaches and other painful conditions. Even today, some naturalist practitioners recommend beets to prevent cancer and bolster immunity; they also suggest using the juice of raw beets to speed convalescence. Although beets are a reasonably nutritious food source, there is no scientific proof that they confer any special medicinal benefits.
Don’t forget the tops. A half-cup serving of cooked beets provides 45 mcg (micrograms) of folate, about 11 percent of the adult Recommended Dietary Allowance (RDA). The tops, if eaten while young and green, are more nutritious: 1 cup has 35 mg of vitamin C, almost 46 percent of what is advised for adult women; 720 RE of vitamin A; and 160 mg of calcium, 2.5 mg of iron, and 1,300 mg of potassium.
The most flavorful beets are small, with greens still attached. The best way to cook beet roots is to boil them unpeeled, which retains most of the nutrients, as well as the deep red color. After the beets have cooled, the skins slip off easily; the root can be sliced, chopped, or pureed, depending upon the method of serving. Beers may also be canned and pickled with vinegar; some nutrients are lost in the processing, but the sweet flavor remains.

EFFECTS OF BODY WASTES
Many people notice that their urine and stools have turned pink or even red after eating beets, this is harmless and occurs in about 15 percent of people who lack the gut bacteria that normally degrade betalains, the bright red pigment in beets. The urine and stools usually return to their normal colors after a day or two.

FACTS ABOUT BEETS
• Beets have one of the highest sugar content of any vegetable, yet are low in calories about 50 per cup.
• Beets contain betacyanin; a type of plant pigment, which some preliminary research indicates might be helpful in defending cells against harmful carcinogens. It is also being studied for its potential as a tumor fighting compound.
• Many cooks today discard the beet tops and use only the roots. In ancient times, however, only the tops were eaten as a vegetable; the roots were used as a medicine to treat painful disorders such as headaches and toothaches.
• Betalains, the bright red pigments in beets, are extracted and can be used as a natural food coloring or a dye.

BEER

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BENEFITS
• Is lower in alcohol concentrations than wine and hard liquor.
• Contains modest amounts of niacin, folate, vitamin B6, and some minerals.

DRAWBACKS
• Over consumption can cause unwanted weight gain and obesity.
• Heavy drinking can lead to inebriation and alcoholism.
• Causes feelings of aggression in some people.

Historians believe that humans began to brew beer some time around 500 B.C in what is now Iraq and Egypt. Barely, the grain that still dominates beer brewing was abundant in that region. Nonetheless, almost every society worldwide has independently developed ways of making beer from local cereal grains: African tribes use sprouted corn, millet, and sorghum; Russians turn rye bread into low alcohol beer called kvass; the Chinese and Japanese use rice; and South and Central American Indians rely on corn to make their respective beers.

THRE BREWING PROCESS
Although many societies around the world continue to use their traditional methods to make beer, modern brewing is a scientific process that begins with malting to convert grain starch into sugar that will ferment. To do this, the grain is sprouted in order to activate enzymes that will eventually turn the starch into sugar. The precise methods vary according to the type of beer being produced, the sprouts are removed, and the malted grain is then prepared for mashing. The malt is heated slowly to allow the enzymes to continue converting starch into a sugary broth called wort. The grain is allowed to settle, and the wort is heated and filtered through it into the brewing kettles. (The grains are then rinsed and salvaged for livestock feed.)
Hops, which are dried flowers from the hop vine, are added to the wort, and the mixture is boiled and then strained. (The used hops are added to livestock fee.) The wort is allowed to settle so that the protein can be removed; the clear liquid is then fermented with yeast and aged. Eventually, yeast residue is skimmed off and used as a nutritional supplement (brewer’s yeast) or added to livestock feed. The process may be varied and other ingredients added to give beer a distinctive flavor, color, or aroma. Adding extra hops produces the British draft beer known as bitters; ale, a more concentrated beer, uses a type of yeast that rises to the top; stout is a bitter ale brewed from a dark malt.
The specific brewing method influences the nutritional quality of beer. The cloudy German weisse bier, for example, retains many of the B vitamins found in brewer’s yeast, but these are strained away to make clear beer.
Native African beers remain unfiltered; as a result, they retain many of the nutrients found in the grains and roots and tubers that are their main ingredients.
The type of yeast used by American and Canadian brewers contains selenium, and anti-oxidant mineral, and chromium, a mineral that aids carbohydrate metabolism.

NUTRITIONAL VALUE OF BEER
Beer’s nutritional value is often overstated because most of the nutrients in grain are lost in the brewing process. About two-thirds of the 150 calories in 12oz (355 ml) of ordinary beer come from the alcohol itself, with one-third coming from sugars; in contrast, only a trace of protein remains after brewing and straining. A 12oz (355 ml) bottle of ordinary beer provides 5 to 10 percent or more of the RDAs of folate, niacin, vitamin B6, and phosphorus, as well as significant amounts of chromium and selenium.

HOW MUCH IS GNOUGH?
Typically, the alcohol content of beer ranges from 3 to 8 percent, compared to an average of 12 percent in wine, and about 40 to 50 percent in hard liquor. Some people who are very sensitive to alcohol will react almost immediately to even this modest amount, often with feelings of aggression. Many people, however, can consume 1 liter of fluid produces an uncomfortable feeling of fullness, most beer drinkers usually stop before they become inebriated. Even so, drinking 1 liter of beer may yield up to 600 calories, which can result in weight gain, and the excessive urination resulting from the diuretic effect of the alcohol can wash away important vitamins and minerals before the body can absorb them. Contrary to popular belief, chronic overconsumption of beer can very much lead to problem drinking and even alcoholism.
Watch what you eat with beer. Beer is frequently served with nuts, potato chips, pretzels, and other salty foods. Because these increase feelings of thirst, they actually promote consumption of excessive amounts of beer. Foods that are high in protein, vitamins, and minerals and moderate in fat are better alternatives; for example, eggs, meat, poultry, seafood, or whole grain bread or cracker, pasta, and legumes.

BEER FOR THE AGES
A long-term study found that 20-50 percent of men and women with a average age of 74 bettered their chance of avoiding heart failure when they had at least 1.5 drinks daily.

BEER AND HEALTH
A medical study examined the beer-drinking habits of a group of people who had a heart attack, as well as of a group randomly selected from the Czech population. The Czech Republic is especially appropriate for such a study because it is a country of beer drinkers. Perhaps surprisingly, in both groups, the lowest risk for heart attack was found in men who drank about 5.2 to 11.3 liters of beer a week. Their risk was a third of that seen in the men who never drank beer. But if they drank more, the protection was lost and problems appeared! Dark beer seems to be especially protective. It was even found to reduce the potential harm caused by the notorious “heterocyclic aromatic amines” (HAAs) that form when food is heated to a high temperature. Serving dark beer at a barbecue is a good idea.
Beer’s cardiovascular benefits are likely due to polyphenols, those pigmented antioxidants that are also found in fruits, tea and wine. Researchers have found the structure of fibrinogen, a protein in the blood responsible for clotting. In a study of men who had undergone bypass surgery, they found that beer a day were less likely to form blood clots, and at reduced risk for heart attacks and stokes.

UNDERSTANDING BLOOD PRESSURE MEASUREMENTS

2009-04-25T16:57:00.004+05:30

Blood does not flow through the body in a steady stream; instead, it courses in spurts. Thus, blood pressure is expressed in two numbers, such as 120/80. The higher number indicates the systolic pressure, the peak force when the heart contracts and pumps a small amount of blood into the circulation. The lower number, the diastolic reading, measures pressure exerted when the heart is resting momentarily between beats. The units of blood pressure measurement are millimeters of mercury; basically this measures how high the pressure of the blood can push a column of mercury in an evacuated tube.

A doctor usually uses a stethoscope and sphygmomanometer to measure blood pressure. The cuff is tightened to stop blood flow, and as pressure is released, he listens for the sounds that indicate systolic and diastolic pressure. If your resting blood pressure is consistently 140/90 or higher, you have high blood pressure. Normal adult blood pressure is defined as below 120/80; hypertension is classified as follows:

Note: Some people have a normal systolic reading but a high diastolic pressure; they are classified as hypertensive. Other people have isolated systolic hypertension.

DASH deit

2009-04-25T16:52:00.001+05:30

The most compelling evidence in support of diet as a means of controlling blood pressure comes from two trials sponsored by the National Institutes of Health. Together the studies are known as the DASH diet.
The first study, carried out in 1997, was called “DASH” for Dietary Approaches to Stop Hypertension. It found that blood pressure level could fail significantly with an eating plan low in total fat, saturated fat, and cholesterol, and rich in fruits, vegetables, and low-fat dairy products. The diet was shown to prevent hypertension and in some cases reduce blood pressure as much as an antihypertensive drug. Results were seen within two weeks, and benefits remained eight weeks later regardless of a person’s gender, ethnicity, or starting blood pressure.

The DASH diet provides foods that are high in fiber, calcium, magnesium, and potassium, all of which have been associated with lower blood pressure. It is also low in saturated fat. The diet calls for eating 8 to 10 servings of fruits and vegetables and 2 to 3 cups of low-fat dairy foods daily. Here are the broad DASH guidelines you can follow in menu planning:

•Grains and grain products: 7 to 8 servings daily
•Fruits and vegetables: 4 to 5 servings of each daily
•Low-fat or nonfat dairy foods: 2 to 3 servings daily
•Meats, poultry, and fish: 2 or fewer 3-oz (85-g) servings daily
•Nuts, sees, or legumes: 4 to 5 servings per week
•Fats: 2 to 3 servings daily; avoid saturated fat
•Sweets: 5 per week

DASH-sodium trial
A follow-up trial, held in 2000, examined whether reducing salt could enhance results even more. Sodium in table salt and in other foods can raise blood pressure by causing the body to retain water thereby increasing blood volume and thus blood pressure. Sodium also causes small blood vessels to constrict. This study showed that the DASH diet combined with salt reduction was superior to either strategy alone. All the participants benefited from limiting their salt intake.

BLOOD PRESSURE

2009-04-25T16:20:00.004+05:30

EAT PLENTY OF
• Fresh vegetables, fresh and dried fruits, legumes, and dairy products, for potassium.
• Recommended foods as part of the DASH diet

LIMIT
• Canned and other processed foods with added salt.
• Fatty foods.

AVOID
• Pickled and very salty foods
• Excessive alcohol and caffeine.

As blood circulated through the body, it exerts varying degrees of force on artery walls; doctors refer to this as blood pressure. Over 60 million North Americans have blood pressure that is too high, or hypertension. In its early stages, high blood pressure is symptomless, so many people don’t realize they have a potentially life-threatening disease. If the condition goes unchecked, high blood pressure damages the heart and blood vessels and can lead to a stroke, heart attack, and other serious consequences.
In about 5 percent of cases, there’s an underlying cause for high blood pressure; for example, a narrowed kidney artery, pregnancy, an adrenal gland disorder, or a drug side effect. Most often there is no identifiable cause; this is referred to as primary, or essential, hypertension.
Blood pressure rises when the arterioles, the body’s smallest arteries, narrow or constrict, requiring the heart to beat more forcefully in order to pump blood through them. Increased blood volume, often due to the body’s tendency to retain excessive salt and fluids, raises blood pressure; so do high levels of adrenaline and other hormones that constrict blood vessels.
Monitor underlying factors. With age, blood pressure rises somewhat, but no one fully understands precisely what leads to hypertension, although a combination of factors seems to be involved. Because it tends to run in families, an inherited susceptibility is suspected. Diabetes, obesity, and certain other disorders increase risk. Stress prompts a surge in adrenal hormones and a temporary rise in blood pressure; some researchers believe that constant stress may play a role in developing hypertension. Other contributors include smoking, excessive alcohol, and a sedentary lifestyle.
There is little doubt that keeping blood pressure at normal levels makes a difference in the quality and length of life. Cardiovascular disease death rates, which had been steadily declining since the 1960s, thanks largely to life-style changes and improvements in hypertension treatment, are now on the increase again.

DIET AND HYPERTENSION
Diet plays a role in both prevention and treatment of high blood pressure, experts now agree. Simple things can help keep your blood pressure in check.
Limit your salt intake. A high-salt diet also contributes to the condition in people who have a genetic tendency to retain sodium; in these individuals, restriction of salt beginning at an early age reduces the risk of developing hypertension. A portion of the population, including older people and people with diabetes, appears to be particularly sensitive to sodium and may benefit significantly from eating low-sodium foods. Experts disagree to how much salt is too much; many recommend no more than 2400mg of sodium each day for healthy individuals. The best way to reduce sodium intake is to avoid adding salt, and to avoid most processed foods, which are usually loaded with sodium. Check labels carefully look for the term “sodium” to find hidden salt. In addition to avoiding salty and pickled foods, use herbs and spices in cooking.
Keep your weight down. Being even slightly overweight contributes to hypertension; lowing excess weight is often all that is needed to return blood pressure to normal. Even a modest weight loss will cause a drop in blood pressure.
Eat less fat. A high-fat diet not only leads to weight gain but may also contribute to high blood pressure. Limit fat intake to 30 percent or less of total calories. With 10 percent or less coming from saturated animal fats. This means cutting back on butter and margarine; switching to low fat milk and other low fat dairy products; choosing lean cuts of meat; and shifting to low fat cooking methods, such as broiling instead of frying.
Reduce alcohol and caffeine consumption. Although a glass of wine or other alcoholic drink daily seems to reduce the chance of a heart attack, consuming more than this will negate any benefit and may increase the risk of hypertension. Too much caffeine can also raise blood pressure. Older adults with hypertension may be more sensitive to the effects of caffeine and should limit their intake.
Mind your minerals. Some nutrients may protect against high blood pressure. Potassium, an electrolyte that helps maintain the body’s balance of salt and fluids, helps ensure normal blood pressure. Potassium can be found in fruits and vegetables, dairy products, and legumes.
Some studies have linked calcium deficiency to hypertension; the diet should provide two to three servings of low fat milk products a day.
Get more garlic. Other research appears to validate the claims that garlic may lower blood pressure. The amount of garlic necessary to lower blood pressure, however, can cause other problems especially unpleasant breath and body odor. Although garlic is available in odorless pills, it is not known if these pills produce the same benefits as eating garlic fresh or lightly cooked. A further problem with garlic supplements is that the lack of government regulations means there is no assurance that the product in the bottle matches the contents on the label.

OTHER LIFESTYLE CHANGES
While a proper diet is instrumental in maintaining normal blood pressure, it should be combined with other lifestyle changes. One of the most important is regular aerobic exercise, which lowers blood pressure by conditioning the heart to work more efficiently. If you smoke, give up the habit. Nicotine raises blood pressure. Quitting can drop blood pressure by 10 points or more.
Use medications with caution. Over the counter cold, allergy, and diet pills can raise blood pressure. In some women, birth control pills, or estrogen replacement therapy can cause high blood pressure.
Reduce stress. Experts continue to debate the role of stress in hypertension. There is no doubt that stress temporarily raises blood pressure, and some experts think that it may have a long term effect. Meditation, yoga, biofeedback training, self-hypnosis, and other relaxation techniques may help lower blood pressure. Studies have found that people with pets have lower blood pressure than non-pet owners.

DRUG THERAPY
Doctors usually recommend 6 months of life-style changes to see if mild to moderate hypertension returns to normal levels. If not, drug therapy is often instituted. There are dozens pf antihypertensive drugs and doctors can usually find one or a combination that lowers blood pressure with minimal adverse side effects. The most widely used drugs are diuretics, which reduce salt and fluid volume by increasing the flow of urine. Some classes of drugs reduce the heart’s workload be helping to widen, or dilate, the arterioles to increase blood flow; others regulate nerve impulses to slow the pulse.
It is also important to treat disorders that contribute to high blood pressure; these include diabetes and elevated blood cholesterol, both of which compound the risk of developing heart problems. Dietary and other lifestyle changes that lower high blood pressure also help to control diabetes and blood cholesterol levels.

DID YOU KNOW?
CALCIUM LEVELS MAY BE LINKED TO BLOOD PRESSURE
Recent studies indicate that individuals with low levels of calcium are greater risk of high blood pressure. A diet that includes figs, cooking greens, broccoli, and dairy products, will raise levels of calcium.

DRY-ROASTED SOY NUTS CAN REDUCE BLOOD PRESSURE
These snacks don’t merely nudge your blood pressure down a tad. According to research presented to the American Heart Association in November 2003, eating a half-cup a day can drop your blood pressure readings as much as some prescription blood pressure medications.

CHECK IT OUT
All adults over age 40 should have their blood pressure checked annually. But just one blood pressure measurement is insufficient to diagnose hypertension unless the reading is in the severe range. Some people also have “white coat” hypertension, in which their blood pressure rises when they are in a doctor’s office but is normal at other times. In order to properly diagnose hypertension, several measurements are needed—taken at different times and perhaps in different places.

UNDERSTANDING BLOOD PRESSURE MEASUREMENTS

ASTHMA

2009-04-25T13:14:00.001+05:30

EAT PLENTY OF
• Fruits and vegetables (aim for 5 to 10 servings per day)
• Chicken soup, broth, and other fluids to help thin bronchial mucus.
• Foods high in omega-3 fatty acids such as salmon, mackerel, herring, and sardines to counter inflammation.

AVOID
• Any foods, including additives, that seem to bring on attacks.
• Mushrooms, cheese, soy sauce, and yeasty breads if molds trigger attacks.
• Salicylates, an ingredient in aspirin, tea, vinegar, salad dressings, many fruits, and a few vegetables.
• Any food preserved with sulfites.
• Foods containing tartrazine, or yellow food dye 5.

Asthma is a chronic lung condition that is leading cause of childhood deaths, especially among city dwellers. The rising toll of asthma has puzzled doctors, but many attribute it to a combination of factors, such as the cost of asthma medications, which may be beyond the means of low-income families, improper use of asthma medications, and exposure to environmental pollutants.
Wheezing, chest tightness, labored breathing, and other asthma symptoms occur when the tiny muscles that control the airways to the lungs constrict, causing a bronchospasm. Normally, the airways narrow somewhat when exposed to smoke, pollutants, very cold air, or substances that are harmful if inhaled. In asthmatic people, however, the response is exaggerated and often triggered by otherwise harmless substances or activities, such as pollen and other allergens and exercise.
Heredity may be a factor. The reason some people have hyperactive airways is unknown; heredity, however, is suspected of playing a role, because the disease runs in families. Many asthmatics also have hay fever and other allergies. Although stress and emotional upsets can trigger or worsen an attack, experts emphasize that asthma is a lung disease, not a psychological disorder; as such, it should be treated as a serious and even debilitating physical condition.
Some asthma attacks are quickly reversed by taking a bronchodilator medication. These ease symptoms by opening the constricted airways. Other episodes are more prolonged, and, as the airways become more inflamed and clogged with mucus, breathing becomes increasingly difficult. In such cases, an injection of epinephrine (Adrenalin) and a corticosteroid drug may be needed to stop the attack.
Although asthma is a chronic disease, the changes that occur during an attack are temporary, and the lungs generally function normally at other times. When asthma starts during childhood, the frequency and severity of attacks tend to lessen as the youngster grows and may disappear by adulthood. Some adults, however, suffer a recurrence, often as an aftermath of a viral infection. In such cases, the asthma may be even more severe than it was in childhood.

ELIMINATING TRIGGERS
Doctors agree that the best treatment for asthma entails identifying and then avoiding its triggers. In some instances these are obvious—for example, exposure to tobacco smoke and other noxious fumes, cold air, exercise, or an allergy to animal dander. Seasonal asthma is usually due to various pollens, molds, and other environmental factors. Suspected allergens can usually be identified by blood and skin rests.
Food allergies can cause attacks. In many asthma sufferers, food allergies are a trigger; in these cases, identifying the culprits may require considerable detective work, especially in children. Because food allergies vary from person to person, there is no handy list of offenders. But sometimes a child unconsciously links a food with his asthma by fussing or refusing to eat it. Complaints such as “it makes my mouth feel funny” may point to an allergy. Often, foods that trigger asthma are identified by keeping a careful record of the time and ingestion of all foods and drinks, as well as any asthma symptoms. After a few weeks, a pattern of offending foods may emerge. A doctor can then do confirming skin or other allergy tests.
For some people, inadvertently ingested environmental allergens are the problem rather than the foods. People allergic to ragweed, for example, may also react to pyrethrum, a natural pesticide made from chrysanthemums, or to other allergens related to plants. Similarly, people allergic to mildew and other environmental molds may react to molds in foods; common offenders include cheese, mushrooms, hot dogs and other processed meats, as well as anything that is fermented, including soy sauce, beer, wine, and vinegar.
Salicylates—compounds in the same family as the active ingredient in aspirin and found naturally in may fruits may trigger asthma. Yellow food dye 5 (tartrazine) is chemically similar to salicylate, although it is less potent.

HELPFUL FOODS
There are no specific foods that prevent asthma, but some may lessen its complications. Omega 3 fatty acids, found in salmon, mackerel, sardines, and other cold-water fish, have an anti inflammatory effect and may counter bronchial inflammation. Evidence continues to grow on the protective effects of fruits and vegetables on lung function.
Eat at least 5-10 servings of fruits and vegetables daily and include one citrus fruit. These foods all provide a variety of vitamins, minerals, and antioxidants, important for healthy lung function. Vitamin C helps promote a healthy immune system and may be helpful in reducing wheezing in children with asthma. Some studies have linked weight gain with adult onset asthma. In addition, when obese people with asthma lose weight, there can be an improvement in asthma symptoms.

POTENTIAL PROBLEMS
Like everyone else, asthma patients need to consume a healthful, balanced diet, but this is sometimes difficult if allergies require eliminating entire food groups (for example, milk and other dairy products). A dietitian can recommend substitutes or supplements to ensure maintaining good nutrition.
Asthma drugs can create nutritional problems. Long term steroid use, for example, causes bone loss, vitamin D and calcium supplements may be needed to strengthen bones. Potassium deficiency is another potential problem; it can be prevented by eating ample citrus fruits, bananas, dried fruits, berries, beets, tomatoes, and green leafy vegetables. Epinephrine and other bronchodilator drugs can cause feelings of nervousness, which are exacerbated by caffeine. It may be advisable to switch to decaffeinated coffee.

AIDS AND HIV INFECTION

2009-04-25T13:01:00.001+05:30

CONSUME PLENTY OF
• Meat, poultry, liver, eggs, milk, nuts, and other high-calorie, high-protein foods to prevent weight and muscle loss.
• Pasta, rice, and other starchy foods, cooked vegetables, juices, and canned or stewed fruits for essential vitamins and minerals.
• Small meals/snacks through the day.

LIMIT
• Fatty food and whole-grain products if they cause diarrhea.
• Coffee tea, and other caffeinated drinks that can cause diarrhea and reduce absorption of some nutrients.

AVOID
• Raw or undercooked foods, especially shellfish, eggs, and meats.
• Alcohol, which can worsen diarrhea and interact with AIDS medications.

There is still no cure of AIDS, nor is there a special diet for people infected with HIV, the human immunodeficiency virus that causes the disease. But good nutrition can prevent or delay weight loss and other complications.
Asymptomatic HIV-infected individuals should follow the same dietary practices recommended for healthy people, but with added precautions. Because the HIV organism attacks the immune system, it makes a person more vulnerable to infections, including food poisoning from salmonella, shigella, campylobacter, and other bacteria. Such food borne infections occur more frequently and are more severe in people with reduced immunity.
Keep up your food intake. AIDS is a wasting disease, and death is often due to starvation rather than to other HIV complications. A patient should eat as much as possible and unless markedly obese, not worry about gaining weight. The extra weight can be critical in seeing a patient through a crisis when he can’t eat.
Unfortunately, maintaining good nutrition is complicated by the ways in which AIDS affects the digestive system. It reduces absorption of nutrients, especially folate, riboflavin, thiamine, and vitamins B6 & B12; it often causes intractable diarrhea, which causes further nutritional loss; and it increases the risk of intestinal infections. Many AIDS patients also suffer appetite loss and bouts of nausea, either from the disease or from medications. If rapid weight loss occurs, the patient may require artificial feeding; this is generally administered through a gastric feeding tube inserted into the stomach or an intravenous line that pumps predigested nutrients into the bloodstream. Some AIDS specialists advise artificial feeding if nutrients are not being absorbed properly.

FOOD SAFETY
Anyone who is HIV-positive, or a person who prepares food for an AIDS patient, must pay special attention to food safety. Wash hands before handling food, during its preparation and after. Keep hot foods hot and cold foods cold. Avoid contact between raw and cooked foods. Eggs should be boiled for at least 7 minuets; meat and fish should be well cooked, with an internal temperature of 1650F to 2120F (740C-1000C). Raw shellfish, sushi, steak tartare, rare hamburgers, as well as homemade mayonnaise and ice cream made with raw eggs must be avoided. Commercial mayonnaise and hard ice cream are safe.
Wash fruits and vegetables well. They are not as likely to cause problems as animal products, but they should be washed thoroughly. May doctors advise following the same precautions as when traveling abroad; eat only fruits that are peeled stewed or canned. Some feel salads and raw fruits and vegetables are safe but may be difficult to digest.

USE OF SUPPLEMENTS
Nutritionists often recommend that HIV-positive people take a multiple vitamin and mineral pill to prevent nutritional deficiencies, however, supplements with more than 100 percent of the Recommended Dietary Allowance (RDA) should be used only if prescribed by a doctor. Many patients self-treat with high dose supplements, a course that can lead to serious problems. High doses of vitamin C, for example, can worsen diarrhea.
Avoid harmful dietary approaches. Some self-help groups advocate taking high doses of zinc and selenium to bolster the immune system. There is no proof that supplements of these nutrients protect against AIDS related infections; in fact, studies show that taking 200mg to 300mg of zinc a day for 6 weeks actually lowers immunity. Excessive selenium can also cause vomiting and diarrhea.
Another dangerous dietary approach entails following a macrobiotic regimen, especially one restricted to brown rice and a few vegetables. Such a diet can actually worsen AIDS, because if fails to provide adequate nutrition; additionally, the excessive fiber can exacerbate diarrhea.
Herbal medicine is a popular self-care approach, though there is no evidence for its effectiveness. Caution is needed as some herbal preparations contain substances that can cause serious side effects or interact with medications. Check with a doctor before taking any herbal or other preparation or engaging in self-treatment or alternative medicine.

ACNE

2009-04-25T12:11:00.018+05:30

EAT PLENTY OF
•Fresh fruits and vegetables for beta carotene and vitamin C.
•Seafood, lean meat, poultry, yogurt, and whole grains for zinc and vitamin B6.

LIMIT
•Kelp supplements.
•Iodized salt.
•High doses of vitamins B6 and B12.

Almost everyone experiences an occasional flare-up of acne, but it is most prevalent during adolescence, afflicting 85 percent of teenagers to some degree. Hormones are responsible for most cases of acne. Diet and other lifestyle factors, including cleanliness and sexual activity, do no cause acne. In rare instances, sensitivity to a food may exacerbate existing acne, but food does not actually cause it. An exception is kelp, seaweed that can cause severe cystic acne. Iodized salt can also provoke an acne flare-up. If you think your acne is a result of food sensitivity, try eliminating suspect foods from your diet for several weeks. Then, add them back to see if your skin is affected.
Heredity is suspected in some cases of severe acne. A number of medications can also cause acne; major offenders include steroids and other hormonal agents. Iodine preparations, lithium, and anticonvulsants. Stress often triggers a flare-up of acne, most likely by altering hormone levels. In turn, hormonal changes can stimulate food cravings. Consequently, the acne sufferer may erroneously attribute the acne to food, rather than stress, the real culprit.

HOW FOOD CAN HELP
Clear, glowing skin reflects overall good health. This requires regular exercise, adequate sleep, quitting smoking, and avoiding excessive exposure to sun, as well as a diet rich in some important nutrients.
Eat vitamin A & C rich foods. They help build and maintain healthy skin. There is some evidence that beta carotene, which is converted by the body into vitamin A, may reduce sebum production. The best dietary sources of beta carotene are brightly colored fruits and dark green vegetables. Citrus fruits, berries, kiwi, melons, peppers, broccoli, cabbage, and potatoes are especially rich in Vitamin C.
Include B6. It’s found in meat, fish, poultry, whole grains, beans, lentils, avocados, nuts, potatoes, bananas, and leafy greens. It may reduce acne by helping to regulate hormones implicated in the development of acne lesions.
Don’t forget zinc. Some studies link this mineral to skin health and claim it may help to improve acne. Zinc promotes healthy hormone levels and advances healing. Seafood—especially oysters—red meat, poultry, yogurt, milk, and whole grains are rich in zinc.
Do not attempt of self-treat acne with high dose vitamin and mineral supplements; this might worsen the condition. Some studies show that high doses of vitamins B6 & B12 can aggravate acne symptoms, and high doses of vitamin A can cause dry, flaking skin and hair loss. Excessive intake of vitamin A has also been linked with the risk of osteoporosis.
Good nutrition is the first line of defense. Most persistent mild to moderate acne can be controlled with proper skin care, good nutrition, and nonprescription drugs, such as 2.5 to 10 percent strength benzoyl peroxide gel, lotion, or ointment.
A dermatologist may prescribe tretinoin, a topical medication derived from vitamin A; an antibiotic may also be tried. Isotretinoin (Accutane), a potent oral drug, is reserved for severe cystic acne. Since accutane can cause severe birth defects, women taking this medication should be counseled to use multiple methods of birth control.

MYTH BUSTER
Myth: some people believe that eating foods like chocolate, French fries, and other high-fat favorites can lead to acne or make it worse.
Reality: Food does not cause acne, dermatologists stress, but eating a healthy, balanced diet is vitally important for great-looking skin.

CHEMICALS AND STREET DRUGS CAN ALSO CAUSE ACNE.“Chlorance” is a well-recognized clinical sign of exposure to certain chemicals, like dioxins—seen in Vietnam veterans who were exposed to the defoliant Agent Orange. Steroids, and the use of the drug Ecstasy, have also been linked with acnelike skin rashes.

Privacy Policy

2009-04-24T16:16:00.000+05:30

Privacy Policy for this site

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