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Nutrition Basics » Nutrition in Infants

2011-03-01T16:58:00.005+05:30

During infants first year of life good nutrition is essential for growth and development, as the body grows at a very fast rate. An infant must obtain an adequate amount of essential nutrients by consuming proper nutrition foods. Infants need large amounts of energy rich foods and protein rich foods. During the first four to six months infant is fed on breast milk, and usually breast milk supplies all nutrients needed by the baby. After six months breast milk alone is not sufficient, along with breast milk supplementary foods should be provided. The types of foods you provide for the infants must be based on locally available food stuffs and cooking methods should be simple.

Dietary guidelines for infants:

Avoid under and over feeding.
Provide low salt foods.
Encourage breast feeding.
Provide supplementary foods along with breast feeding after 6 months.
Serve foods rich in proteins, calcium and iron.
Avoid low fat foods.
Provide iron fortified cereals.

Breast milk: First four months Provide breast milk 5 to 6 ounces 4 to 6 times each day that should be around 24 to 32 ounces. From six months provide 4 to 5 feedings of breast milk that is around 24 to 32 ounces and also provide supplementary foods.

Cereals: Until 4 months no cereals provided for infants. From four to six months provide iron fortified infant cereals 1 to 2 table spoons, 6 to 8 months iron fortified cereals 4 to 6 table spoons that would be like small pieces of crackers, dry toast cereals and other grain products 4 to 5 table spoons. In the age between 8 to 12 months you can include cereals like iron fortified cereals , small pieces of crackers, dry breakfast cereals 4 to 5 table spoons and other grain products 4 to 6 table spoons.

Vegetables: Vegetables can be introduced from 4 to 6 months , initially in 6months age 1 to 2 tablespoon plain strained or pureed cooked vegetables 1 to 2 tbsp can be given. During 6 to 8 months pureed cooked vegetables 3 to 4 tbsp can be introduced. During 8 to 12 months pureed , mashed or chopped vegetables can be given.

Fruits: Fruits can be introduced during plain strained or pureed fresh or cooked fruits 1 to 2 tbsp , from 6 to 8 months 3 to 4 tablespoon of cooked fruits can be introduced. During 8 to 12 months you can eat 3 to 4 tablespoon. Do not add sugar or syrups to fruits. Never add honey to fruits. Avoid fruits that may cause choking. Avoid feeding soda, gelatin, fruit punches, coffee or tea.

Carbohydrates: Carbohydrates are major source of energy. Apart from providing energy carbohydrates allow proteins in the diet to be used efficiently and also allow normal use of fats in the body. Recommended allowance of carbohydrates for infants 0 to 6 months is 60g/day and 7 to 12 months 95g/day. From birth to 4 months 108 kcals per kg body weight/ day are recommended calories. During 4 to 6 months recommended calories are 108 kcals per kg body weight per day, 6 to 8 months 98 kcal/kg bw/day,8 to 12 months 98 kcals/kgbw/day.

Proteins: Plain strained pureed protein rich foods such as meats, egg yolks, and legumes may be introduced if an additional food source of iron is needed. During 6 to 8 months plain strained or pureed protein rich foods such as meats, egg yolk and legumes 1 to 2 Tbsp. From 8 to 12 months plain pureed, mashed or chopped cooked fruits 3 to 4 Tbsp. Avoid foods that may cause choking. Avoid fried meats, gravies, sauces, processed meats like bacon, sausage, hot dogs

Nutrition in Infants

2011-02-27T07:09:00.000+05:30

Avoid under and over feeding.
Provide low salt foods.
Encourage breast feeding.
Provide supplementary foods along with breast feeding after 6 months.
Serve foods rich in proteins, calcium and iron.
Avoid low fat foods.
Provide iron fortified cereals.

Diet » Health Articles » Flaxseed benefits

2011-02-26T13:30:00.000+05:30

Flax (also known as common flax or linseed) is a member of the genus Linum in the family Linacea. It is native to the region extending from the eastern Mediterranean to India and was probably first domesticated in the Fertile Crescent. Flax was extensively cultivated in ancient Ethiopia and ancient Egypt. Flax is an annual plant, 18 -36 inches tall, with small and thin leaves and blue flowers. Flax is cultivated both for seed as well as for fiber. It is an ancient plant with variety of uses. The different portions of the plant have been utilized to produce fabric, medicines, paper, dye, fishing nets in addition to soap. A vegetable oil known as linseed oil or flaxseed oil is produced by the seeds. In addition to this flaxseed meal is used as animal feed. According to researchers, there is an evidence that flaxseed is good for improving overall health or preventing diseases.

Flaxseed Nutritional Value:

Whole flax seed –Ground meal: contains 28% dietary fiber, (7 – 10% soluble fiber, 11 - 18% insoluble fiber), 40% fat (73% of it being polyunsaturated fatty acids), and 21% protein.

Flax seed is nutritious seed packed with all vital vitamins and minerals. Flax seed nutrients include vitamins E and B,it has a very good levels of vitamin b6 and vitamin b3,vitamin k is also found in good amounts in addition to Riboflavin(vitamin-b2) , and mineral nutrients such as calcium, iron, zinc, selenium, copper, phosphorous and potassium, and excellent source of manganese and magnesium.

More than 50% of the fat in flax seed is an essential fatty acid called omega-3 fatty acid (alpha-linolenic acid, ALA), which makes flax seed the richest plant source of omega-3 fatty acid. Flax seed oil obtained from the seeds also contains large amounts of omega-3 fatty acid.

Flax seeds have high levels of fiber content which are useful for weight loss.

Flax seed is rich in antioxidants, such as lignans and other phenolic molecules.

Unlike the ground meal and powder, flax seed oil contains no dietary fiber.

Health Benefits of Flax seed:

Flax seed has excessive quantities of the essential fatty acids like Alpha-Linolenic Acid (ALA), Linoleic acid and arachidonic acids. Alpha linolenic acid (ALA) is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon .Omega-3 fatty acids are a key force against inflammation in our bodies. Research studies have suggested that n-3 fatty acids by their asset of anti-inflammatory action helps to lower the risk of blood pressure, including heart disease, arthritis, asthma, diabetes, eye disorders and even some cancers like breast , colon and prostate cancers. According to research studies , regular intake of small portions of flax seeds in the diet helps to lower total cholesterol and LDL(bad cholesterol) levels and helps in increase of HDL (good cholesterol) levels in the blood.

Flax Seed as a rich source of Fiber both soluble and insoluble form helps in lowering cholesterol. The high dietary fiber in flax seed helps stabilize blood sugar, and helps in relieve constipation and other irritable bowel syndrome.

Along with alpha linolenic acid, flax seed is richest plant source for Lignans, a class of phytoestrogens having antioxidant and cancer preventing properties. These potent antioxidants work all over the human body to eliminate the free radicals. Lignans are also associated with lowering serum cholesterol and blood glucose levels and improving insulin tolerance.

Flax seed is often used food to stimulate milk in lactating mother.

Intake of flax seed may increase bone density and reduces the risk of osteoporosis.

Tips to include Flax seed in diet:

You can add flax seeds before baking bread, buns, cookies and muffins.
You can add tea spoon of flax seed powder to yogurt while you eat.
Tea spoon of ground flax seed can be added to breakfast cereal.
A tea spoon of flax seeds can be added to mayonnaise or mustard while making sand wiches.
Sprouted flax seeds can be added to soups and vegetable salads.
Adding flax seeds to baking products add flavor.

Diet » Nutrition Management » Nutrition and Gout

2011-02-25T06:51:00.002+05:30

Gout is also referred to as metabolic arthritis. It is caused by high levels of uric acid in the body. This uric acid forms crystals in the joints and causes pain and inflammation. Later these crystals can also form stones in kidneys. Uric acid in the body comes from both dietary sources and from sources within the body. That is 50% from food you eat and 50% from within the body. Gout can cause painful attacks when you intake of foods are high in purine and also if you drink alcohol.

Carbohydrates: A diet should provide at least 50% of calories from carbohydrates. Carbohydrates you choose should be high complex carbohydrates. Limit refined carbohydrates. Fructose intake should be minimized, which is mostly present in processed foods. Atleast 3 servings of carbohydrate rich foods per day.

Fats: A diet should provide 30% or less than 30% of calories from fat. Omega 3 fatty acids can be useful in treatment of Gout. A metabolite which is produced by omega 3 fatty acid is Eicosapentaenoic acid its has anti-inflammatory effects. EPA inhibits production of the inflammatory leukotrienes, which are responsible for much of the inflammation and tissue damage caused by gout. Avoid high fat foods. Eat sweets in moderation.

Protein: Proteins should provide 15% of calories from the diet you eat. The protein sources can be from soy and lean meats etc.

Alcohol: Avoid alcohol .It increases uric acid production and it decreases uric acid excretion.

Folic acid: Folate inhibits the enzyme xanthine oxidase. Xanthine oxidase is an enzyme which converts xanthine to uric acid.

Fruits: Eat 2- 3 servings of fruits daily.

Vegetables: Eat 3 servings of vegetables daily.

Meat, fish and eggs: Eat no meat of any kind, including organ meats As meat contains high amount of uric acid.. Avoid shell fish. Better to eat 1 to 2 servings of fish per week. 1 to 3 servings of egg is good.

Purine: Avoid purine rich foods. Purines are organic compounds that contribute to uric acid formation.

Diet » Health Articles » Flaxseed benefits

Whole flax seed –Ground meal: contains 28% dietary fiber, (7 – 10% soluble fiber, 11 - 18% insoluble fiber), 40% fat (73% of it being polyunsaturated fatty acids), and 21% protein.

Flax seeds have high levels of fiber content which are useful for weight loss.

Flax seed is rich in antioxidants, such as lignans and other phenolic molecules.

Unlike the ground meal and powder, flax seed oil contains no dietary fiber.

Flax seed is often used food to stimulate milk in lactating mother.

Intake of flax seed may increase bone density and reduces the risk of osteoporosis.

Tips to include Flax seed in diet:

You can add flax seeds before baking bread, buns, cookies and muffins.
You can add tea spoon of flax seed powder to yogurt while you eat.
Tea spoon of ground flax seed can be added to breakfast cereal.
A tea spoon of flax seeds can be added to mayonnaise or mustard while making sand wiches.
Sprouted flax seeds can be added to soups and vegetable salads.
Adding flax seeds to baking products add flavor.

Child Health » Vaccination: Myths and Facts

2011-02-24T06:26:00.002+05:30

Vaccines are antigenic preparations used to stimulate the production of antibodies and providing immunity against a particular disease. The safety of vaccines is very important as they are given to prevent disease, and target all or many members of the population, most of them are healthy. Concerns about the manufacture and testing of vaccines mostly relate to the possibility of toxicity or harmful substances being contained in them or to biologic agents used in the manufacturing process.

Some of the myths and facts associated with vaccines are associated below:

• Myth # Vaccines are unsafe

Fact: All vaccines currently available must pass stringent safety testing before being approved for use. Some vaccines may provide some undesirable effects like pain or redness at the injected site or fever, but these are very mild and can be minimized by following proper guidelines.

• Myth # Vaccines are not adequately tested

Fact: Before vaccines are made available for use they are rigorously tested in thousands of people in progressively larger clinical trials. These trials are strictly monitored for safety.

• Myth # Vaccines contain toxic additives

Fact: All vaccines marketed are evaluated by the regulatory body of the concerned country to ensure they meet strict safety guidelines prior to being registered for use.

• Myth # Vaccines weaken or overwhelm the immune system

Fact: Vaccines don’t weaken the immune system, instead they strengthen it by inducing protection against specific diseases of children and adults.

• Myth # Immunization is unnatural

Fact: One reason often given for vaccination refusal is that vaccination interferes with the body natural processes. However, choosing to unvaccinated, and have the disease rather than prevent it, can have serious consequences.

• Myth # Homeopathic preparations are an alternative to conventional vaccines

Fact: There is no scientific basis to support the use of any homeopathic preparation in preventing diseases targeted by conventional vaccines, whereas the effectiveness of conventional vaccines is well established through large scale studies of their safety and efficacy.

Curative and Prevention Tips » 30 Tips for Perfect Health

2011-02-23T14:37:00.000+05:30

1. Drink eight glasses of water a day.

2. Start the day with a glass of warm water and a dash of lime.

3. Include two vegetables and one fruit in every meal. Include high fiber foods plenty of fruits, vegetables and grains in planning your diet.

4. Include one green vegetable and one yellow vegetable in every meal.

5. Begin each meal with a raw vegetable salad.

6. Make a light snack of assorted sprouts.

7. Use only fresh vegetables and meals, and not the leftovers and refrigerated.

8. Once a week have only fresh fruits until noon and make lunch the first meal of the day.

9. Go on a juice fast for a day. Start with vegetable juice, and sip fruit for lunch and dinner.

10. Kick the old coffee habit and avoid beverages like soda, coffee, colas and so on. Have a glass of fresh fruit juice instead.

11. Cut out all deep-fried foods and high sugar products like soft drinks, ice-cream, candy and cookies from your diet.

12. Never skip a meal, even if you are on diet. Eat a fresh fruit or have vegetable juice instead.

13. Use salt in moderation

14. Wash vegetables thoroughly in clean water before chopping.

15. Retain peels of potato, cucumber, carrot and tomato while cooking.

16. Don’t rush through your meals. Set aside enough time to appreciate, enjoy and digest your food.

17. Make every meal an enjoyable experience. Set dishes out attractively and chew slowly to appreciate the full flavor of the foods you eat.

18. Choose to be radiantly healthy. Keep yourself informed about the nutritive value of every food you buy.

19. Watch out for eating habits paired with emotional states, like reaching for a chocolate when you are depressed.

20. Eat popcorn (rather than chips) while watching a movie.

21. Sit at the table at meal times. Don’t read the paper or review bills while eating.

22. Get a good night sleep, every night.

23. Take a brisk, 20 minute invigorating walk each morning.

24. Do not use elevators when you can climb the stairs.

25. Learn to relax. Spend 20 minutes consciously relaxing each muscle of your body.

26. Spend 20 minutes a day in silent meditation, prayer or contemplation.

27. Learn the healing power of laughter. Watch a crazy movie, recall a joke or read a funny book and laugh out loud.

28. Balance your lifestyle. Devote equal time each week to work and fun.

29. Eat just to the point of the fullness. Don’t stuff yourself!

30. Restrict alcohol consumption and stop smoking.

Leaning You Teeth..

2011-02-22T06:40:00.000+05:30

Scaling is a procedure of cleaning teeth with specialized instruments. Most of us have misconception that scaling weakens the teeth which is incorrect. Scaling in fact removes plaque from teeth and gums and makes them healthy. Plaque deposition leads to infection and results in loosening of teeth.

Continuous tartar and plaque deposition leads to halitosis (bad smell from mouth). Many patients keep on using mouthwash and chewing mint gums to get rid of bad smell, but the actual treatment is scaling. Scaling is of two types:
• Manual
• Ultrasonic

Indications of manual scaling are:
1. In patients having pacemakers manual scaling is recommended as ultrasonic scaler can alter their heart beat
2. Apprehensive patients who are afraid of ultrasonic machine.
3. In Children below 13 years of age manual scaling is preferred.
4. In mentally retarded patients manual scaling is advisable
5. If sensitivity is present in teeth then manual scaling is good for patient

Indications of Ultrasonic scaling are:
1. In Patients with heavy calculus and tartar deposits.
2. If deep scaling is required, then ultrasonic scaler is the only option.

Post Scaling Instructions:
• Use sensitive toothpaste for 1 week after scaling as in some case sensitivity persists.
• Do warm saline rinses for 2 days to get relief from heaviness in gums.
• In case of deep scaling avoid vigorous brushing till gums come to normal.
• Use gum pain as prescribed by dentist to tighten your gums and prevent pockets formation.
• Avoid excessive intake of tea and coffee as it stains teeth.

Frequently Asked Questions:

How many times at least scaling is advisable in a year?
There is no such rule; it depends upon the oral care and habits. If patients is having bad oral hygiene or taking some medicines which stains teeth then frequent cleaning of teeth is preferable. But if patient is maintaining good oral hygiene then at least once a year he should consult dentist for scaling.

Is scaling expensive?
No, scaling is not an expensive treatment.

Is there any pain during scaling?
No, scaling does not pain and if deep scaling beneath the gums is required then dentist always anesthetize that area to make the procedure painless.

Why tea and coffee stains teeth?
Tea and coffee contains nicotine which stains teeth and makes them look brown in color. Due to excessive intake, these stains turns into hard covering on teeth known as calculus which is difficult to get remove by toothbrush. Only scaling can remove calculus and make teeth healthy.

Take Care of Yopu eyes.

2011-02-20T13:36:00.000+05:30

Eye Care » Eye exercises

Eye exercises are rotatory movements which keeps away from straining and tension. Such exercise will improve the blood supply to eye and make the vision more clear.

The following are the eye exercise tips for clear vision-

• Sit straight and breathe deeply, move your eyes up as far as possible and down as far as possible and relax your eyes by blinking several times and repeat this for four times.

• Position a dot on the wall and look straightly first and then move the eyeballs to the right corner and then to the left corner and blink several times. Repeat this for four times and then place your palms on the eyes and rest.

• In clockwise and anticlockwise direction rotate your eyes for proper blood supply and then blink several times, repeat it for five times each side and then close your eyes and take a deep breath.

• Close your eyes as tight as possible and squeeze your eyes which help in muscle contraction, hold this for three times and then blink several times.

• Palming relaxes the eyes; it preserves the eyesight and relaxes the nervous system as well.

• Always wash your eyes with cold water before and after exercise.

• The exercise should be followed at least four times a week for a proper eye health.

• Always protect your eyes from hot sun and pollution by wearing sun glasses.

• Take a healthy diet which is rich in Vitamin A.

• Once in a month clean your eyes with few drops of anti bacterial drops.

Curative and Prevention Tips » 10 Tips for Healthy Heart

2011-02-19T15:23:00.000+05:30

Heart is one of the very significant organs in the human body. The heart beat is the first steady rhythm and proof of life within the mother's womb. This is the beat that keeps on going through out his/her life and when the beat comes to an end, so does the individual. Therefore, it is very
important to take good care of heart, as the sufferings can greatly increase if the condition of the heart is not regulated properly and may even lead to sudden death or slow and painful agony.

Heart disease is one of the leading causes of death in the world. Change in lifestyle can prevent heart attack to a large extent, thus increasing the chances of a healthy and long life. Few of the tips to have a healthy heart are:

1. Eat heart healthy foods - Choose foods that can reduce cholesterol and improve heart health. These include fruits (like apples, avocados, and dried fruits), vegetables (like carrot, corns, and onions), and items containing omega-3 fatty acids, soy, nuts, whole grain breads and cereals.

2. Cut down on salt - Too much of salt intake can lead to high blood pressure, which can increase the risk of cardiovascular diseases (especially the coronary heart diseases). Avoid foods items like crisps, salted nuts, canned and packet soups and sauces, pizzas and ready meals.

3. Cut the fat - To keep the cholesterol level under control, limit the amount of fat intake, especially saturated fat. The total fat intake should not be more than 30% of the fats by daily calories.

4. Don’t smoke - Long-term smokers can cut their risk of heart attack to equal that of non-smokers within just two short years of stopping.

5. Monitor the alcohol intake to 1 or 2 units per day.

6. Know your body - Make sure that all the parameters on your body like BP, cholesterol levels are within the normal level.

7. Know your family health history.

8. Work for the health of your heart - The best preventive medicine for the heart disease is the aerobic exercise.

9. Make sure you recognize the early sign of the coronary heart disease.

10.Check for diabetes - Increased blood sugar can be a factor for the onset of heart disease, especially in case of obesity.

Prevention is better than cure so one should work hard to keep their heart healthy in the first place.