Nutrition is everything. Healthy food choices and continuous hydration can enhance reaction time, focus and stamina to compete vigorously on the field. Although baseball does not include continuous activity, the game takes a long time to complete and a smart nutrition plan is required to stay focused, both mentally and physically. Given here is a meal plan that helps you eat healthy and hydrate plenty for maximized performance.
Before the Big Game
Always eat your meal at least three to four hours before the game. Fill at least half your plate with colorful vegetables and fruits, one-fourth of the plate with lean proteins such as whole-grain bread, pasta or brown rice and one-fourth of the plate with lean proteins such as eggs, fish, beans or chicken. Avoid greasy or fatty foods such as cheeseburgers or French fries that can make you feel sluggish. Good pre-game meal options include:
Keep Yourself Hydrated
Any baseball player needs plenty of water to avoid muscle cramps, joint pain, fatigue, headaches, slow reaction time and decreased concentration. Ensure that you drink 2 glasses of water 2 hours before the game and another glass of water 15 minutes before the game.
After the game starts, drink one-half to one glass of fluid every 15 minutes and don’t wait for any signals of thirst as dehydration sets once you start feeling thirsty. Plan ahead and use sports bottles with the demarcation mark clearly indicating the amount of fluid you can consume to stay hydrated through the game. You can start drinking water initially, but switch over to some sports drink after playing for an hour or so as these replenish the body with electrolytes such as sodium (lost in sweat) and carbohydrates to refuel the lost energy.
Pitchers and catchers require more water than the rest of the players as catchers wear heavy equipment and pitchers are in constant movement.
After A Strenuous Game
Some 30 minutes after the game ends, eat a healthy snack consisting of protein and carbohydrates as it helps to repair muscles and restore lost energy. A small peanut butter sandwich on whole-grain bread and low-fat chocolate milk, a smoothie with low-fat milk or yogurt and frozen fruits or string cheese and an apple are good options.
Once the game is over, please don’t forget to drink fluids. You would have sweated and to see how much you need, weigh yourself before and after games. For every 500 grams lost, replenish for the lost energy with 500 to 750 ml of water. It is not healthy to lose weight after a game as it is an indication of dehydration. If you find that you have lost weight post-game, ensure that you drink enough fluids during future games.
For more information on sports-related health queries, please get in touch with a registered dietitian nutritionist at www.firsteatright.com.
Ischaemic heart disease is the leading cause of death in Indian women. Women generally are prone to putting on more weight in comparison to men. The present-day lifestyle choices and eating habits decide upon the heart health of a woman.
What Factors Contribute to a Heart Attack?
While some factors such as eating habits and exercise are in your hands, certain other factors are not in your hands:
Choose High-Fiber Foods
Eat nutritious foods such as fruits, vegetables, low-fat or fat-free dairy, lean protein and heart-healthy fats while limiting processed foods. Eat more of high-fiber foods such as whole-grains, fruits and vegetables to help you feel full for longer time periods and lose weight too.
The Good & Bad Fats
Fats should be a part of a healthy diet contributing around 20 to 35 percent of your total calories, with only 10 percent coming from saturated fat. Avoid foods such as sausages, bacons, ice creams, butter, fatty meats and other full-fat dairy foods rich in saturated fat as these fats can affect your heart health.
Include unsaturated fats such as olive oil, canola oil, avocados, nuts and seeds to lower cholesterol levels and increase overall heart health. Omega-3 fatty acids, a type of unsaturated fats, prevents sudden death from heart attacks.
Omega-3 fatty acids, a type of unsaturated fat present in fatty fish such as salmon, mackerel, herring and tuna, have been found to be helpful in preventing sudden death from heart attacks. It is recommended to eat fatty fish at least twice a week to fulfill the daily requirements of 500 milligrams per day.
Alpha-linolenic acid (ALA), a type of omega-3 fats found in ground flaxseeds and walnuts, is good for cardiac health. Eat a handful of walnuts or 2 tablespoons of ground flaxseed every day for heart health.
Eat Rainbow-colored Produce
Dietitians/nutritionists always recommend filling at least half your plate with colorful fruits and vegetables as they are low in calories, high in fiber and help to keep your blood pressure in check. Fruits and veggies contain abundant potassium which helps to lower blood pressure and this is the main reason for suggesting individuals to consume more produce. Eating at least 2 cups of fruits and 3 cups of vegetables every day helps to fulfill the potassium requirements of 4,700 milligrams.
Gradual Weight Loss is Simpler to Maintain
Weight loss cannot happen at the blink of an eye. Obese/overweight individuals should aim for gradual weight loss for overall health. Even a 5- to 10-percent drop in body weight indicates improved overall health. Aim for 30 minutes of moderate-intensity exercise on at least 5 days of the week to help you lose weight and keep your heart beat strong. If you are affected by heart disease and your doctor has asked you to change your lifestyle, it is better to contact a registered dietitian nutritionist at www.firsteatright.com. An RDN is the best person to customize a healthy diet plan along with physical activity suitable for your health condition.
Having a constant heartburn or a chronic stomach ache? It’s better to seek your physician’s help if you doubt any of the digestive disease right from irritable bowel syndrome and celiac disease to rare ones such as diverticular disease and peptic ulcers when you experience symptoms such as diarrhea, persistent stomach aches, constipation and heartburn. Get in touch with a registered dietitian nutritionist at www.firsteatright.com to help you achieve optimal digestive health with diet modifications such as:
Individuals with heart disease are totally familiar with the principles of a healthy lifestyle that includes healthy eating habits, daily exercise and balanced weight, blood pressure levels and blood sugar levels. Quit smoking, sleep well and live stress-free to safeguard your heart.
Have A Good Night’s Sleep
Many people suffer from sleep-related issues such as sleep deprivation and sleep apnea that increase the risk of heart disease.
Learn to Live Stress-free
Not only physical but psychological factors can also raise the hazards of cardiac risk. Any type of stress triggers cardiovascular symptoms, especially heart attack risk. Social isolation, depression, anxiety, anger and hostility, each of these as a standalone factor, can increase your chances of heart problems. But, these issues often occur together: depression can cause social isolation or psychological stress can lead to anxiety.
Although the answer is not a clear-cut ‘yes’ when questioned on the dependency of heart attack directly on stress levels, many studies suggest so. Research proves that continuous stress contributes biologically to heart disease-related factors such as high blood pressure and formation of artery-clogging deposits. Chronic stress affects sleeping patterns, eating habits, exercise schedules and smoking restrictions. To bring your eating and exercise patterns back to track, please get in touch with a registered dietitian nutritionist at www.firsteatright.com.
Involving yourself in relaxation exercises such as deep breathing and guided imagery, physical activity such as walking and yoga and being in a positive atmosphere with your friends, family and co-workers are healthy ways to tackle stress and increase quality of life.
There is no particular survival strategy to stay away from the flu during the flu season. It is best to follow a year-round approach to combat against flu by eating right, staying active, getting enough rest and living stress-free.
Lack of immunity is the main cause for flu attacks. Eating foods such as deep-yellow fruits and veggies rich in beta carotene, dark-leafy greens, whole grains rich in vitamin B6, legumes, chicken and pork, berries, citrus fruits, melons and broccoli packed with vitamin C, nuts and wheat germ containing vitamin E, meat, seafoods, poultry and dairy foods rich in proteins and yogurt containing live culture bacteria help to build immunity.
Be cautious while using herbals as some herbals might even lower immunity. Take an oath today to focus on at least one immune-enhancing strategy today.
One is either aware of the benefits of physical activity but takes no pain to do it or there are some cases where the person is totally ignorant of the benefits of physical activity. Exercise plays a crucial role in regulating sugar levels in diabetic people along with certain other benefits as well:
Anyone can start practicing good habits at any junction of his/her life. Here are small steps that can help you increase your activity levels to give you big results.
What is your Activity Level?
First, analyze your current level of physical activity. Then, start building activities into your day with simple choices like taking the stairs instead of the elevator, gardening, housework or washing the car. Gardening is a wonderful activity that stimulates your entire body and mind. Read more on this activity at www.firsteatright.com. Such activities help you increase your overall activity level and burn calories too. These small changes, when practiced every day, can give you big results.
Gym is not the One-Stop Center for Activity
For active individuals or for those individuals whose occupation requires movement, planning for a regular workout session can be much easier. A sustainable plan is always successful in the long run. Hence, plan sessions that suits your lifestyle, timings and resources. An expensive gym membership is not the only option for fitness. A fitness center at your workplace or a park near your residence are extremely convenient places to work out.
Your ultimate goal should be to get at least 150 minutes of moderate-intensity workout every week. Walking can be the best activity for some individuals. Try to go for a 30-minute walk at least five times a week. Combine it with some aerobic exercise and strength training activities for overall fitness, including reduced insulin resistance and blood sugar levels.
Some Individuals Should Avoid Some Exercises
People with certain diseases must refrain from certain exercises to avoid aggravation of the disease:
Swimming, yoga and bicycling done with well-fitting, protective and comfortable footwear are safer choices for such people.
Humans need cholesterol, but healthy cholesterol for good health. The sad part is that, most of us have LDL cholesterol which can raise the total cholesterol level to 240 milligrams per deciliter of blood or above. This raises the risk of heart attack. A 10% drop in your cholesterol decreases your risk by 20% to 30%. Maintaining a healthy weight, leading an active lifestyle and choosing healthy foods are some ways to drop your risk percentage. Implement these simple steps for a healthier, cholesterol-lowering diet:
Our heart, mind and the entire body benefits from regular exercise – we become fitter, look chic and reduce our chances of high blood pressure and cardiovascular disease. But do each of us really allocate time for this activity? Most of us are thoroughly busy in organizing or attending to the needs of another human being in our life and we are ready with our set of excuses such as “I’m busy,” “I’m tired” or “It’s too sunny outside.” Moreover, with kids around, it becomes an almost impossible task to engage in regular physical activity. But if you look at the root cause of all these excuses and problems, there is one simple answer: lack of motivation. Parents are emotionally and physically drained out by the end of day and are least motivated to do some exercise.
It is actually difficult to push yourself to do something that you dislike and easy to keep it out of your life. But, exercise is not an option but a priority in life. Having a positive attitude, thinking of the benefits and setting your mind to exercise can help you start liking this activity, or at least, decrease your aversion towards it. Here are few tips to get you motivated to start exercising:
Toddlers and young kids must be prevented from popping in certain foods that are small, slippery, hard or sticky to avoid blockage of the air passage which can otherwise cut off a child’s supply of oxygen.
1.Never give the following foods to your child who is younger than 3 or 4 years:
3.Be cautious before giving foods such as soft candies with a firm texture, caramels, marshmallows, jelly beans, raw peeled apple and pear slices, cherries with pits and dried fruits.
4.Never hold up your baby’s bottle. Try to avoid feeding your baby in the car. Helping a choking baby in a moving car is much more difficult.
5.Feed age-appropriate foods. Finger foods for toddlers can be pieces of banana, graham crackers and strips of cheese. Read more on finger foods at www.firsteatright.com.
6.Keep watch of your children when they are eating. This includes watching your older children as well who might offer foods that the young ones cannot handle.
7.Never feed your running, walking or your lying down child. Always insist your children to sit and eat. As they grow, encourage them to take time to chew foods.
According to WHO, children, aged 0 to 59 months, are defined as stunted if their height-for-age is two (moderate and severe stunting) and three standard deviations below (severe stunting) the WHO Child Growth Standards median. Stunting is the result of poor nutrition, repeated infection and inadequate psychosocial stimulation.
Stunted growth can result in:
1)Under developed brains leading to poor learning capability and performance in school.
2)Decreased employment records with minimum wages due to lost productivity.
3)Greater risk for nutrition-related chronic diseases such as obesity and hypertension during adulthood.
Stunted Growth in India: The Bigger Picture
Almost 62 million children (48 percent) under the age of 5 are stunted in India accounting for nearly 33 percent of stunted children in the world, making it the most prevalent form of under-nutrition. The percentage is variant in different states and Uttar Pradesh leads the list (56.8%) with maximum number of children above the stunting average followed by Bihar (55.6%) and Chhattisgarh (52.9%).
What is the Case Study All About?
A study related to stunting carried out by researchers at the Washington University and other reputed Universities claims that eggs can reduce stunting by 47% and decrease the prevalence of underweight by 74% in young children.
Randomly, babies with stunted growth (6 to 9 months) were taken for the study and their weight and height measurements were taken initially. One set of babies were given an egg daily and another group of babies (control group) did not receive any. At the end of the six-months study, babies’ measurements were taken again and considering all other factors as well, children given an egg daily were 47% less likely to be stunted and did not fall into the underweight category mostly.
The study has certain limitations though:
1)Adding one food to a diet influences the rest of the diet too.
2)The caregivers for the children might have given them different foods along with the egg.
3)The children in the control group might have also eaten more eggs, had their caregivers not been involved in the study.
Eggs for Nutrition
Eggs are a complete food, rich in protein, easily accessible by people residing in resource-poor areas and are priced reasonably, making it a wholesome and a practical commodity. As long as your child is not allergic to egg, he/she can continue taking the shelled food daily for a healthy and balanced diet. If you have any apprehensions regarding your child’s nutrition balance, you can get rid of your fears by meeting a nutritionist/dietitian at www.firsteatright.com.
Although the percentage of children affected by stunted growth has decreased between 2000 and 2016, the condition still affects 1 in 4 children under the age of 5 worldwide.
In India, the UNICEF plays a major role in convincing the Government to take immediate action to improve sanitation facilities and create awareness on the importance of hygiene among public to minimize stunting. Good nutrition and care right from the time of pregnancy up to the baby’s second birthday prevents stunting.
While WHO recommends exclusive breastfeeding up to 6 months since a child is born, introducing mashed-up boiled eggs after the baby’s sixth month is a simple and effective way to improve growth in babies.
Triglycerides advance your chances of heart disease. So, what are these triglycerides? Excess calories in our body lead to triglyceride formation which are stored for later use. Triglycerides, high levels of fat in the blood, can be lowered by losing weight and lowering blood cholesterol levels. A triglyceride level below 150 mg/dL is normal and a level above 200 mg/dL is high.
A Wholesome Diet
Try to follow a healthy eating plan comprising of moderate amounts of carbohydrate foods such as whole-grain breads, cereals and pasta and minimal sugary foods such as desserts, baked goods and sugar-sweetened beverages. Substitute them with calorie-free beverages and smaller portions of candy and desserts.
Reputed dietary organizations recommend people to eat more fruits, vegetables, whole grains and seafood with less of saturated fat, trans fat, added sugars and alcohol. Consume moderate quantities of healthy fats such as monounsaturated and polyunsaturated fats found in oils such as canola and olive oils.
Seafood is a great choice to protect yourself from heart disease as it is high in omega-3 fatty acids and various other nutrients. Nutritionists/dietitians suggest taking two servings of seafood such as salmon, Atlantic herring, white tuna, halibut, mackerel, farmed rainbow trout and Atlantic mackerel every week to supplement your body with the required amounts of omega-3 fatty acids. Pregnant women, breastfeeding mothers and young children should avoid mercury-rich seafood such as shark, swordfish, king mackerel and tilefish.
When Should You Take a Supplement?
Supplements should be taken only under the advice and supervision of a doctor when you are not able to consume the required omega-3 levels through foods. High quantities of omega-3 fatty acid supplements can lower triglyceride levels in patients with high triglycerides (greater than 200 mg/dL). Once your triglyceride levels are greater than 150 mg/dL, it is better to approach a registered dietitian nutritionist at www.firsteatright.com to discuss lifestyle modifications and the need of taking supplements. An RDN can device a nutritious eating plan than meets your requirements and lifestyle.
Despite fancy advertisements and pamphlets stressing on special weight-loss foods for diabetic people, the reality is that there is no low-fat or low-carb diet that can cure diabetes. The trick here is to focus on how much you eat rather than focusing on what you eat.
You can dream big things such as returning to the same size as you were in high school or at the time of your marriage and this literally means losing more than 20 kilograms. It is not impossible, but you need to set realistic, small goals that can help you achieve your dream goal. You can start by setting a goal of losing around 5% to 10% of your body weight, take ample time to achieve this target and work hard toward this goal initially. Remember that most individuals take at least six months to achieve this degree of weight loss. Instead of having generalized goals such as “I am going to skip breakfast and exercise more”, set specific goals such as:
Breakfast is the most commonly skipped meal of the day due to lack of time. People either don’t have time to prepare it, don’t have time to eat it or don’t have time for both. Make it a point to get up at least 15 minutes earlier to save some time for breakfast. Eat slowly and spend at least 20 minutes to finish your meal to feel full eating limited quantity of food. If breakfast does not permit you to spend your precious 20 minutes, start with your midday or evening meal and practice the 20-minute time plan during each of your meals later.
Consult an RDN
If you are fighting for your weight-loss target with no success, you should consult a dietitian who can help you customize a personalized eating plan suiting your medical conditions. Seeking professional guidance is preferred as you are changing your lifelong lifestyle adaptations and not making temporary adjustments.
People with diabetes are requested to maintain a food journal detailing their carbs, fats, sugar and calorie consumptions. Your dietitian will look into the food journal and make changes in your nutrients and calorie intakes wherever needed and also suggest some exercises.
Once you realize the knack of managing your diabetes, the slightest change in schedule such as a picnic trip, extra working hours or moving to another country, calls for changes to your meal plan. On all such occasions, it is necessary to consult your dietitian. For appointments with acclaimed registered dietitian nutritionists, visit the website www.firsteatright.com.
Age is not a criterion for eating right. Staying fit and eating nutritious foods are mandatory for a person in any age group. This need increases, especially in the case of older people as they have different needs and their nutritional requirements become topmost priority for good health.
Calcium and Vitamin D
Calcium and vitamin D are essential for strong and healthy bones. Eat three servings of vitamin D-fortified low-fat or fat-free milk or yogurt every day and include calcium-rich foods such as fortified cereals, fruit juices, dark leafy green vegetable and canned fish with soft bones. Despite all this, if you are advised to take calcium supplements, choose one that contains vitamin D.
People above the age of 50 lack enough vitamin B12 and must consume it in the form of fortified cereal, lean meat, seafood and fish. You can discuss with your doctor or a registered dietitian nutritionist at www.firsteatright.com on the need of a vitamin B12 supplement.
Fiber is full of goodness. It helps to lower your risk for heart disease, control your weight and prevent Type 2 diabetes. Consume more of whole-grain breads, cereals, beans and peas along with your regular intake of colorful fruits and vegetables that are also great sources of fiber.
Increase your potassium intake and reduce sodium (salt) intake to reduce blood pressure. Eat abundant fruits, vegetables, low-fat or fat-free milk and yogurt for increasing potassium levels in the body. Try to prepare foods with little or no added salt.
Eat Healthy Fats
Decrease your saturated fats and trans fat content and consume healthy fats such as polyunsaturated and monounsaturated fats. Check the Nutrition Facts panel on food labels for total fat and saturated fat.
Everything in this world can be differentiated as good and bad and so can we differentiate cholesterol - good cholesterol (HDL) and bad cholesterol (LDL). An increase in LDL levels indicates an increase in cholesterol levels and doctors recommend diet modifications and exercise to curb an upsurge in these levels. To start with, you can include dietary modifications to lower LDL levels. A 2012 research involving hundreds of men and women concluded that while exercise alone had no effect on LDL or total cholesterol levels, dietary changes reduced both LDL and total cholesterol levels. But, aerobic exercise did increase the lipid-lowering effects of a heart-healthy diet. You need not deprive yourself of every single food but ensure to stay away from certain snacks and fast foods. Given here are a few simple ways to keep cholesterol under control.
Transport Trans Fats to A Different World
Stay away from trans fats which are made by adding hydrogen to a liquid fat to help it solidify. Trans fats are loved by those in the food industry as they extend the shelf life of packaged baked goods and can be reused repeatedly. Even though public pressure has put an end to trans fats which are a primary reason for heart disease, it has not been completely stopped. Food packages cleverly include trans fat in the name of “partially hydrogenated” oils. If you find any such ingredient in the list, please drop the idea of purchasing the food item.
Saturated fats, predominantly present in animal products, can be consumed in small amounts. Nutritionists/dietitians suggest having as many as four yolks and any number of whites every week. Small portions of red meat, organ meats, butter, high-fat cheeses, shrimp and lobsters can be consumed every few weeks.
Consume Healthy Fats
Plant-based oils such as canola, safflower, sunflower, peanut, grapeseed and olive oils are enriched sources of polyunsaturated and monounsaturated fats that help lower LDL. Other good sources include fatty fish such as salmon, tuna, mackerel, trout and herrings, soybeans, nuts, avocados and seeds.
Color, Color What Color Do You Choose?
Fruits and vegetables stockpile ingredients such as fiber, cholesterol-blocking molecules called sterols and stanols and eye-catchy pigments. All colorful produce such as carrots, tomatoes, yellow squashes, leafy greens, strawberries, plums and blueberries are heart-healthy ones. The thumb rule is that, the richer the hue, the better the food is for you.
Whole-wheat Products are the Best
Stop refined-flour usage and embrace whole-wheat products such as whole-wheat flour, brown rice and wild rice. Whole wheat immediately does not equate to wheat and there are ample options beyond it. Explore each of the options given at www.firsteatright.com to appreciate the choices available. Although old-fashioned oatmeal is a good choice, ensure that you are not using the quick-cooking versions as they have much of the fiber processed out. Never commit the crime of substituting fat with sugar. Most of the food manufacturers do this by boosting sugar content of low-fat salad dressings and sauces. Choose higher-fat foods without trans fat if you see sugar, corn syrup or any word ending with “ose” as an ingredient in the nutrition label list.
Every Gram is Calorie-filled
Every gram of good or bad fats contains nine calories which adds to about 100 calories a tablespoon. A switchover to a heart-healthy diet requires calorie intakes to be monitored.
Patients with high blood pressure should always be cautious and get their BP checked every now and then as it can change from hour to hour or even minute to minute. It makes better sense to get your blood pressure checked at home instead of visiting the doctor’s clinic every few hours. Even normal activities such as eating a meal, standing up from a chair, listening to soothing music, watching a horror movie or an exciting show on television, stress and the time of day can influence an individual’s blood pressure. Blood pressure can be managed with the DASH diet and for detailed information on the same, please visit the website www.firsteatright.com.
So, many health organizations have started advising people to become self-supportive with blood pressure monitoring techniques, knowing to take their own BP readings. Such blood pressure readings allow you to:
Observe your actual blood pressure: A BP reading at the hospital is like a single frame of an entire movie. For some people, a snapshot is all that is required to reveal the entire story, the single pressure reading is an outright approximation of their usual pressure. For some others, that’s not enough.
Almost 20% of the people with high blood pressure experience white-coat hypertension which is a temporary rise in BP levels due to the stress experienced while visiting a doctor. But some others experience masked hypertension and they have normal blood pressure in the doctor’s clinic but high BP everywhere else.
Keep it under control: Timely monitoring at home helps to keep blood pressure under control. It is always better to take readings once a week or so amidst your calm home atmosphere rather than visiting your doctor every few months for BP readings at his/her clinic. Individuals measuring their own readings and taking care are more likely to do better than those who make their doctor take charge of everything.
Jot down the readings: Many times, you don’t feel the nuances in your blood pressure readings. The best way to realize the effectiveness of medications and lifestyle changes on your blood pressure is to measure the readings at regular intervals in your home.
Reduce cost & travel time: Once you start measuring your blood pressure at home, it requires very few visits to the doctor’s office. Also, individuals having white-coat hypertension can start taking fewer or no medications at all for blood pressure.
Join the ‘in’ crowd: Out of 100 people with high blood pressure, almost 70 of them don’t have it under control. Constantly checking your blood pressure readings can help you to join the “in” crowd who do. Research shows that, people who checked their BP regularly and emailed their doctor were more likely to have their blood pressure under control than those who had it measured at home or those who had it taken by their doctor occasionally.
The Different People Who Benefit from Blood Pressure Monitoring at Home
Blood pressure monitoring at home is most helpful in the case of smokers, people with a family history of high blood pressure, people who are seriously overweight, pregnant women and in the case of people who have or are suspected with hypertension.
Crohn’s disease is characterized by chronic inflammation and irritation of the digestive tract. Predominantly hereditary, immune system and the environment also affect the development of Crohn’s.
Immune System Plays a Role in Crohn’s Disease
The root cause for the inflammation is still not clear and the disease usually affects the lower part of the small intestine. But there are chances that the disease can manifest anywhere from the mouth to the anus.
The immune system plays a role in this condition. Immune cells stockpile in the intestine and attack bacteria, food, healthy body tissue and other harmless or even beneficial substances. Common symptoms include rectal bleeding, weight loss, abdominal pain, diarrhea, fever and fatigue. The accumulated immune cells are responsible for the symptoms of Crohn’s as they promote inflammation and damage intestinal walls.
Do Food Changes Affect Crohn’s?
Foods neither cause nor cure Crohn’s disease. But they can cause flare-ups in the symptoms. It is better to avoid foods such as dairy, high fiber grains, alcohol and hot spices as these enhance the already existing symptoms. But, there is no hardcore research proving a list of specific foods that universally affect everyone. Despite all this, it is better to maintain a food journal recording all the foods that you eat, avoiding foods that cause symptoms and meeting a registered dietitian nutritionist experienced in digestive health to ease you pain and control the disease.
Steroids Can Cause Deficiencies
Inflammation can affect nutrient absorption leading to certain deficiencies. People with Crohn’s need to take extra caution to make their diet nutrient-rich with adequate calories, protein and healthy fats. Medications include steroids that increase the risk of osteoporosis which should be compensated with sufficient vitamin D, calcium, magnesium and vitamin K for bone health. But, long-term use of such steroids can cause vitamin C, vitamin B12, folic acid, zinc and selenium deficiencies.
Try New Foods When Symptoms are Missing
People with Crohn’s disease can contact a registered dietitian nutritionist at www.firsteatright.com to develop a personalized eating plan meeting their requirements. Some common guidelines include:
You can comfortably take foods with added prebiotics and probiotics as well as dietary supplements such as iron, calcium, vitamin D, folate, zinc and vitamin B12 to prevent or treat deficiencies.
Water is a colorless liquid which adds color to our health. More than 60% of our body contains water and nearly all our major systems depend on this chemical substance for their functioning. Water helps to carry nutrients and oxygen to various cells of our body, regulates body temperature, boosts metabolism and most importantly, reduces hunger quotient. Even with all these benefits and requirements, many of us fail to replenish our body with this essential fluid. Insufficient time, inadequate taste, drinking other aerated beverages and simply not straining yourself are some of the commonly quoted reasons for not drinking enough water. Why don’t you try any of these techniques to boost your water intake levels?
If you don’t have the habit of drinking water every now and then, you need to plan a strategy to consume enough water one way or the other.
Flavored water, detox water or fruit-infused water, whatever fancy name you would like to attach to it, is the current trend. You can use any fruit, vegetable or herb of your choice to prepare water infusions. These infusions add flavor and encourage people to consume more water without any sugar or artificial flavor. Some of the most popular infusions include:
3.Try Sparkling Water
You can replace plain water with sparkling water (no added sugars). Instead of shelling out money on this you can buy a machine to make carbonated water yourself. Add a pinch of lime juice for enhanced flavor. By doing this, you don’t get tempted to drink much of aerated soft drinks that contain excess sugar and calories.
4.Consume Foods that have High Water Content
Try to incorporate fruits and vegetables that have high water content in your daily diet plan. Cucumber, watermelon, zucchini and grapefruit are some excellent options. Cucumbers that contain 90% water content have numerous advantages other than hydration that have been discussed at www.firsteatright.com. Decaffeinated tea is another excellent option to increase your water intake levels. So be happy to sip some tea after your morning breakfast or in the evening.
Whatever might be the ways and means used to drink water, drink it plenty. You are not losing money or time by drinking water but only maintaining good health at zero cost.
Dietitian Nutritionist Dr. Nafeesa Imteyaz.