Eating healthy is a crucial component of fitness. While we most often end up prioritising exercising and going to the gym, the nutrition bit goes for a toss. Whether you are aiming for a shredded look or you are planning to bulk up, physical activity and diet go hand-in-hand in order to accomplish your goals faster.
With age, maintaining a healthy and fit body becomes extremely challenging. It is tougher still to maintain a lean body that has the perfect composition of fat mass and lean body mass. This is because as we reach our forties and fifties, we tend to lose out on precious muscle mass and gain fat mass instead. To prevent this, one needs to think about what foods to eat for a lean body because the type of food you eat determines fat accumulation in the body.
Read on this article to know more about what constitutes a lean body and how to get one with the help of a nutritious diet.
Having too much body fat not only increases the risk of cholesterol but also makes you highly vulnerable to heart diseases and diabetes. That is why having a lean body is ideal for a healthier life. So what is a lean body?
A lean body comprises organs, skin, bones, tendons, ligaments, muscle and water minus body fat. Basically, it includes the weight of everything that cannot be shed such as bones or organs. Often, terms such as lean body mass and muscle mass are used interchangeably. As you age, a lean body should be a more desirable fitness goal for the health-conscious and here are a few reasons why:
In addition to regular workouts, let us delve into what is the best food for a lean body.
I often advised my patients to start including karela juice in their weight loss. Karela (bitter gourd) is a rich source of many nutrients. It is also believe containing low calories and high fibre. These nutrients might help in reducing weight loss and maintaining a lean body.
Dr. Rajeev Singh, BAMS
The secret mantra to building lean muscle is to consume protein low in fat content. However, the trick is to strike the right balance with carbohydrate and fat-rich foods for your daily source of energy to carry physically exerting activities (aside from your strenuous workout sessions). Here are a few foods that fitness enthusiasts (vegetarians and vegans) swear by to build lean muscle:
Eggs are a wonderful source of riboflavin, folic acid and vitamin A, E, K, B12. Eggs boost your body’s ability to synthesise proteins, especially after an intense workout routine. Consuming hard-boiled eggs aid in muscle recovery due to their amino acid content. Contrary to mass perception, the egg yolk is not laden with fat; it only contains about 5 grams of fat which is referred to as a source of good or healthy fat.
Cottage Cheese, locally known as Paneer in India, is a beloved protein source that features widely in an array of breakfast, lunch and dinner dishes. About a cup of cottage cheese (preferably low-fat) has the potential to provide your body with 28 grams of protein intake. Cottage cheese is packed with nutrients such as leucine, an amino acid necessary for fitness enthusiasts and athletes to build muscle and riboflavin, a type of vitamin B-12. Riboflavin is water-soluble and helps to convert proteins, fats and carbohydrates into energy. Men require about 1.3 milligrams of this vital vitamin, while women require about 1.1 milligrams daily. Additionally, cottage cheese is a rich source of phosphorus and calcium which contributes to strong and healthy bones, very important for people looking to commit to a life of fitness. This makes cottage cheese one of the best foods to eat for a lean body.
Greek yogurt is another ideal food for a lean body. Not only rich in protein, but it also contains a beneficial balance of casein protein (which is slow digesting) and whey protein (which is fast-digesting). This combination fastens the development of lean mass. Greek yogurt with fruits, honey or oatmeal is a great breakfast option. If you are into snacking from time to time, you can also satisfy your hunger with a bowl of Greek yogurt, which is a much better option as a food for a lean body than traditional yogurt. This is due to the higher protein content.
While soya has all this time been considered as a substitute for milk-based or meat-based dishes for vegetarians and vegans, it doesn’t really have to be that way. Non-vegetarians too can add soya beans to their daily diet if they are looking to achieve a ripped look. Although a plant-based protein, soya contains all types of amino acids making it a ‘complete protein’ source and one of the best foods to eat for a lean body.
It is a great source of iron, phosphorus, vitamin k, omega-3 fats and monounsaturated fats. For the health-conscious, there are different ways you can consume soy-based products:
Nut lovers will be elated to know that peanuts can contribute greatly to your body-building dreams. A versatile and much more cost-effective option, as opposed to other nut variants in the market such as almonds, walnuts and cashews, peanuts, can double-up as a great snack and meal option. Roasted, unsalted nuts can be had an hour before your workout or after as a post-workout snack. You can even consume a peanut butter sandwich for your lunch or dinner. A peanut butter and banana protein smoothie work great as a delicious breakfast, lunch or dinner option. In terms of nutrition, half a cup of peanuts contains 17 grams of protein and about 16 grams of carbohydrates. Peanuts are high in the amino acid leucine (more than any other plant-based product) and packed with fibre, thereby, curbing unnecessary binging tendencies.
Based on my experiences, tofu is a good source of plant-based protein, iron, and other nutrients. Additionally, it is also low in calories and fat. Therefore, it might be useful in attaining and maintaining a lean body.
Dr. Siddharth Gupta, MD
Perfect snacking option, easily available and easy to carry. Munch on some roasted chana to manage your hunger pangs. Sattu drink (without added sugar) can be a refreshing beverage with good protein content. Squeeze some lemon, add your favourite seasonings and relish.
Include a variety of pulses (soak well before cooking) in your diet. They offer multiple nutrients and protein content for building a healthy body.
Many of us struggle to include protein sources daily into our diet due to lack of time, lack of energy to cook new meals after a long day at work and erratic work schedules which might not make it possible to have your daily meals in the way you would prefer to have it. In such situations, supplements in the form of protein powders can be a lifesaver. There are many dairy or plant-sourced protein powders available in the market such as casein and whey which are organic and healthy. For people who are non-vegetarians can also find something to their liking.
Quinoa is rather a disputed protein source because there are either haters or lovers. However, incorporating quinoa can be beneficial to your health in many ways as a cup of cooked quinoa not only contains 8 grams of protein and 40 grams of carbohydrates but also contains a good amount of phosphorus and magnesium.
Another food item nowadays consumed by health enthusiasts across the world as a food for the lean body is buckwheat. Buckwheat is a type of seed that can be ground into powder form and used in place of traditional flour. About a cup of buckwheat flour gives you 8 grams of protein along with carbohydrates and fibre. Additionally, buckwheat contains manganese, magnesium and phosphorus. These minerals and B vitamins help the body to stay healthy while enabling you to engage in physically exerting muscle-building and toning workouts.
While we focus on major food sources for breakfast, lunch and dinner, there are also minor ones that can also significantly play a part as an important food for a lean body. One such item is almond. About a cup of almonds can provide 16 grams of protein, magnesium, phosphorus and vitamin E. You can have almonds as a snack, you can add them to your morning oatmeal, muesli or granola or even incorporate almonds into your diet in the form of almond flour which is readily available in stores now.
When someone starts their weight loss journey, the battle with carbohydrates becomes a rather difficult one. While some extremists tend to completely cut carbs out of their life, other people who love their rice opt for a middle path and settle for brown rice which is nutritious, tasty and filling. About a cup of brown rice provides 8 grams of protein and sufficient carbohydrates required to carry out your daily activities. Recently, research has revealed that rice protein similar to whey protein can be extremely helpful for muscle building.
Also Read: What is Edamame: A Comprehensive Research-Based Guide on Its Benefits
When you are trying to work towards a lean look, your training will invariably involve two phases, one is the bulking stage and the other is the cutting stage. In the bulking stage, you need to develop the muscle and in the cutting stage, you need to shake off the fat while ensuring that the muscle mass stays intact. If one goes by the BMI statistics, the ideal lean body mass considered to be healthy is somewhat ranging between 70-90%.
To get into this range, you must progressively add more muscle to your body bit by bit. This can only happen when you work out regularly, add more items to your diet from the best foods to eat for a lean body list provided above and get restful sleep every day to string everything together. For more information about customised daily meal charts and workout plans, you may also consider speaking to a nutritionist or a professional fitness expert.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
For any Indian, the name chickpeas or chana is not unheard of. Also known as garbanzo beans, chickpeas are also a hot favourite amongst middle-eastern people. Used in both savoury as well as sweet dishes, the nutty and grainy texture of this highly nutritious legume imparts a delicious taste no matter where you use it. A source of minerals, vitamins, proteins and fibre, the stupendous nutritional value of chickpeas make it a great choice for vegetarians, vegans and also non-vegetarians who are tired of eating meat, fish or chicken every day.
According to the U.S. Department of Agriculture’s FoodData Centra, one standard cup of chickpea contains:
To further understand the umpteen health benefits of chickpeas, let us quickly take a look at the article below.
Chickpeas pack a stunning nutritional profile for the health-conscious. A cup of chickpeas is good enough to provide you with about 164 grams of calories. While 60% of this comprises carbohydrates giving you a burst of energy, the rest 40% is made up of fats and proteins, essential for the healthy development of people across all age brackets. Chickpeas are bestowed with a good amount of fibre and an array of minerals and vitamins such as folate, copper, iron, zinc, phosphorus, magnesium, vitamin B6, selenium, manganese and potassium. A lunch or dinner comprising chickpea curry or air-fried falafels will help you tick off your nutritional requirement for the day!
If either of your parents or grandparents had osteoporosis and you are fearful that you might inherit it too then you can prevent the onset of osteoporosis or other kinds of bone-related diseases arising out of weak bones and muscles by consuming chickpeas regularly. Legumes like chickpeas contain magnesium, calcium and fibre to name a few that are essential for strengthening your bones. For maximum calcium extraction, soak the chickpeas for a couple of hours in water to remove phytates, a kind of acidic substance that can hinder your body’s ability to absorb nutrients such as calcium.
For many of you, weight loss is the key to a healthier lifestyle. If you have also lost a significant amount of weight recently and trying your very best to maintain your new BMI (body mass index), then you need to cut down on eating snacks in between your meals. The more meals you consume whether minor or major, the more calories you intake. Research has found that consuming breakfast, lunch or dinner that had chickpeas kept the consumer feeling full for a longer time. This is because chickpeas slow down the time needed for digestion and increase appetite-reducing hormones. This helps to impart a sensation of fullness.
Chickpeas are a great alternative to animal protein. They are obtained from plants and are great for both vegetarians as well as vegans. A cup of chickpeas contains about and a half grams of protein which is enough for fitness enthusiasts looking for muscle repairing meals after their workout. Promotes a feeling of fullness, keeps your weight under check and contributes to muscle strength. The nutrition of black chickpeas known colloquially as black chana is also quite high. They are rich in photochemical which are a powerhouse of antioxidants.
As mentioned, chickpeas are great for bodyweight management. They contain essential amino acids which are crucial for muscle re-growth. In a study, it was found that those who ate boiled chickpeas regularly or chickpeas lightly cooked in spices had a BMI less than 30. If a slimmer waistline is your new resolution for the year 2022, then you need to include chickpeas in your diet irrespective of whether you are a vegetarian or not. When you kick-start your morning with black chickpeas chaat or black chickpeas cutlet, you will be less likely to nibble on snacks before lunch and less likely to get distracted during your work due to hunger pangs.
Chickpeas are known to have a low glycemic index which makes the nutritional value of chickpeas quite significant for diabetic patients who need to constantly monitor their meals and also ensure that they are getting a good amount of protein daily. The Glycemic index is an indicator of how quickly your blood sugar level shoots up after eating a meal.
The fibre that is found in chickpeas is soluble. It blends easily with water in your body to transform into a gel-like form that is beneficial for your digestive system. Consuming chickpeas will help to reduce the chances of irritable bowel syndrome, colon cancer and other conditions related to your bowel system. If you are pained by constipation, consuming chickpeas will improve the frequency as well as consistency of your bowels. Since chickpeas contain soluble fibre, they will promote healthy or good bacteria in your body by suppressing the growth of unhealthy ones.
Managing chronic illnesses will become simpler with a diet rich in chickpeas. Chickpeas contain magnesium and potassium which promote heart health and lower blood pressure. Eating a serving of legumes every day will immediately lower your cholesterol levels.
Since chickpeas have a low glycemic index, they manage your weight and blood sugar levels. Other nutrients such as magnesium, zinc and B vitamins have been seen to be of great use for people with Type 2 Diabetes.
Legumes contain a fatty acid called butyrate which reduces inflammation in your colon cells. Saponins, a compound detected in chickpeas also inhibits the growth of tumours. This means consuming chickpeas in the right amounts often may lower the chances of several types of cancer developing in your body.
Chickpeas are a great source of choline, which contributes to a healthy mind and improved brain health. The benefits of eating chickpeas include producing neurotransmitters that stimulate the nerve cells in the body. It also provides your body with magnesium, a mineral essential for proper nerve function. Thereby, a diet rich in chickpea will overall contribute to a lifestyle that may be less prone to anxiety and depression.
If you are suffering from iron deficiency, you are probably on the hunt to incorporate iron-rich foods into your daily diet. The other health benefits of chickpeas include a good source of iron and vitamin C. Iron is supremely important for producing red blood cells, a lack in the body due to which will lead to shortness of breath and constant fatigue. When you consume iron-rich foods, you also need to consume Vitamin C which speeds up the ability of the body to absorb iron from the food you have just eaten. If you eat chickpeas, you get iron and Vitamin C in one, thus, cutting down on the need to obtain it from two different food sources.
After going through the many health benefits of chickpeas, if you are wondering how to incorporate this wondrous legume into your daily diet, here are a few delicious and nutritional dishes:
1. Chickpea shakshuka
2. Falafel and avocado wraps
3. Hummus with pita bread
4. Chickpea Mediterranean salad
5. Paneer, spinach and chickpea curry
6. Chana masala
7. Roasted chickpeas chaat
8. Spaghetti with chickpea and kale
9. Besan (made from roasted and ground chickpea) chilla with paneer stuffing
10. Besan ka halwa
11. Quick and healthy drink made of water and roasted chickpea flour (sattu) can be a protein-rich addition to your diet plan.
Chickpeas are a healthy plant-based protein source that can easily feature daily in your breakfast, lunch or dinner. They are inexpensive, extremely diverse and available widely across stored both in their dry as well as canned versions. For a healthy and tasty lifestyle, incorporate more dishes with chickpeas in your diet. You won’t be disappointed!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Intestinal worms are a serious health hazard. Even though nearly 836 million children globally (241 million in India alone in the 1-14 age bracket) are at the risk of contracting infections through worms, this problem is mostly overlooked by parents due to inadequate knowledge of the dangers associated with intestinal worms. Let us find out more.
Intestinal Worms or Helminths are usually transmitted from the soil and are also called Soil-Transmitted Helminths or STH. Some common types of intestinal parasites are- roundworms, hookworms, tapeworms, pinworms and whipworms. All of these are parasitic worms that thrive in the human intestine.
All children irrespective of whether they have worms in stool or not , should be given deworming medicine every 6 months and it is given free of cost at government centres.
Dr. M.G. Kartheeka, MBBS, MD
STHs live in the human intestine and sustain themselves on the nutrition ingested by humans. These intestinal worms lay thousands of eggs every day, which then pass into the faeces of the infected human.
If an infected person defecates out in the open, the faecal matter containing the STH eggs mixes with the soil.
Vegetables and fruits grown in this soil will also contain parasite eggs and when people consume vegetables and fruits that have not been washed properly or cooked thoroughly, then they may contract an STH infection.
According to CDC, parasitic intestinal worms may also enter the body if the person has handled contaminated soil and didn’t wash their hands properly before eating or if a person drinks water contaminated by an infected person’s faeces.
For these reasons, STH infections are especially common in regions of poor sanitation and hygiene, especially in tropical climates but can also be seen in children and adults living in metros.
Abdominal pain, vomiting, lack of appetite, anemia, itching around the anus are common telltale signs that deworming is needed in the individual, it is as equally important in adults as in children.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Worm infestation is a very common problem and you must be aware of its symptoms. Children (and adults) infected with intestinal worms show some or most of these symptoms-
Yes. In the long run, untreated intestinal worm infections can take a toll on a person’s health.
Worms can trigger-
Yes, infections caused by intestinal worms can easily be cured by antiparasitic medicines. These medicines are prescribed by doctors after a diagnosis of an intestinal worm infection.
Antiparasitic medicines for deworming are pills or tablets that are administered orally as a part of preventive measures or a cure for worm infestation. The medicine and dosage can vary depending upon the child’s age.
Antiparasitic medicines usually do not trigger any serious side effects. However, very few individuals may experience mild –
However, some people can have allergic reactions to the medication.
Some deworming medicines may interact with medication for other disorders. Let your doctor know if you or your child is under medication for-
Similarly, people planning to conceive or pregnant, breastfeeding women should also inform their doctors before taking deworming medicines.
Yes, infection by intestinal worms is preventable. A few things to keep in mind-
Recognising the urgent need to deworm children so that their health and school participation are not adversely affected due to worm infections, the Government of India issues deworming guidelines to all the states and Union Territories of the country.
Every year, 10th February is observed as the National Deworming Day to spread awareness regarding the health threat of worms and for the promotion of deworming as many children as possible in the 1-19 age group (pre-school and school).
To make this deworming mission successful, antiparasitic medicines are given to children from government schools. The deworming is done twice a year in states where infection rates are above 20% and once a year in other states (only Madhya Pradesh and Rajasthan as of now)
National Deworming Day or NDD was first implemented in 2015 and 8.9 crore children were given deworming medicines that year, achieving 85% coverage. In subsequent years, the coverage percentage has steadily increased.
Yes, parasitic worms can affect adults as well. Oral anti-parasitic medicines are prescribed by doctors for deworming adults. Usually, the results of the treatment manifest within a week.
In this context, it is important to remember that parasitic worms may affect your beloved pets as well. Dogs and cats are very prone to intestinal worms transmitted by fleas. Since their paws come in contact with soil all the time, there are high chances that worm eggs will enter their bodies. Cats and dogs also get intestinal worms if they eat infected meat containing worm eggs.
Untreated worms in your pets’ intestines can trigger-
There are several over the counter deworming options for pets. You can also ask your veterinarian to recommend a few medicines. Check out for these symptoms to know if your pet has worms-
Pet deworming is not just vital for your pet’s health, but also your own. Infected dog/cat droppings increase the chances of you and your family accidentally consuming infected food. The worms will then end up in human intestines.
Intestinal worms can have serious implications on a person’s health. But the good news is that treatment through oral medication is simple and fully effective. Maintain personal hygiene and avoid open defecation. If you have children keep an eye out for symptoms and talk to your doctor for the best advice.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
When the mercury drops, there is a high chance your immunity may too. The best way to stay healthy and fit during winters is to consume vegetables rich in antioxidants and immunity-boosting nutrients. If you are wondering which vegetables to eat in winter in India, then here is a curated list just for you.
If you think spinach is your regular leafy green then you are mistaken because it is a vegetable that can impart a multitude of health benefits during winters. It contains Vitamins A, B, C, E, K, Zinc, Magnesium and large amounts of Iron. This means it can help strengthen your immunity, bones, prevent loss of vision, improve your haemoglobin and reduce inflammation in your body, making it one of the many amazing vegetables to eat in winter in India.
Carrots have always been considered among the healthiest winter foods and for good reason. It contains Vitamins A, B, B2, B3, C, K and beta-carotene. Moreover, carrots have also been found to help in the treatment and recovery of people suffering from cancer, diabetes and heart diseases. Since carrots are rich in antioxidants, they make the perfect winter food and are beneficial for your skin as well.
This bright red vegetable is often eaten in winters because it is packed with Iron, Vitamins A, B6 and C. Beetroots are considered one of the best vegetables to eat in winter because they can help detoxify the liver, reduce the risk of diabetes and even help combat obesity that may develop out of a sedentary winter lifestyle. What’s more, it can add a dash of colour to all your dishes during the lacklustre winter months.
From my knowledge, both broccoli and cauliflower are rich in vitamin C, which is linked to improved immunological performance. These cruciferous veggies may be your best line of defence against winter illnesses, along with getting flu vaccination and washing your hands frequently. If fresh vegetables are unavailable, don’t worry; frozen broccoli and cauliflower are just as healthy.
Dr. Siddharth Gupta, MD
A popular winter vegetable in many parts of northern and eastern India, white radish contains Potassium, Sodium, Vitamin C and Magnesium. Moreover, it has a low-calorific value but high water content, which can help you stay hydrated in winters. Since these nutrients can help your body fight off ailments like the flu, it is an excellent winter vegetable to add to your diet.
Last but not least, a list of the best vegetables to eat in winter is incomplete without broccoli. Broccoli is among the healthiest green vegetables because it contains an abundance of Calcium, Zinc, Selenium, Folate, Vitamins B6, B12, C and K. Moreover, with high fibre content, broccoli also helps ease your bowel movements. It is best eaten during winters because the micronutrients it contains can help your body fight off bacteria and viruses that thrive during this season.
Apart from these, there are several other foods like Indian gooseberry (Amla), Radish pods, Hyacinth beans and Sweet potato that fall under the category of vegetables to eat in winter in India. This is because they are readily available in your local market and provide a host of health benefits too.
In my experience, soup is the ideal wintertime dish. Look for soup recipes of vegetable broth with lots of veggies. Your soup will have additional fibre and fat-free protein if you add lentils. Because they slow down digestion and regulate blood sugar, protein and fibre help you feel fuller for longer while also improving your mood.
Dr. Rajeev Singh, BAMS
While vegetables like carrots, white radish and beetroot might be eaten raw in the form of salads by some, there are some extremely delicious dishes you can prepare with them too.
For example, you can have pickled carrots (Gajar ka Achar) which is a staple of Rajasthanis during winters. You could also cook up a colourful Beetroot Pachadi (which is a traditional dish from Kerala).
When it comes to white radish, you can try your hand at making Mooli ka Achar (pickled white radish) which is a Bihari traditional dish or even Mooli ki Sabzi (white radish curry) which is a staple of Punjab.
There are umpteen ways of adding these vegetables to eat in winter to your diet, add them to your salads, smoothies, soups or prepare different dishes as loved by your tastebuds. The most important thing is that you start to consider doing so in the first place because these seasonal vegetables can prove to be a very healthy and delicious way to keep you fit. Add some physical activities like running, walking or jogging to your daily routine for good health. By mixing up your daily diet with a blend of all these, you can provide your immune system with the strength it needs during winter.
Also Read: Smashed Brussel Sprouts: A Gourmet Recipe And Its Nutritional Value
Disclaimer:
The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
COVID 19 has not been easing off of health scares and the anxiety born out of constantly worrying about the safety of your loved ones. Let us not try to add to our health worries. There are things you are doing that could actually be damaging your health. And at a time when we all need to be at peak health, you should focus on strengthening your immunity.
None of us can claim that we are able to resist the lure of fast foods. They are delicious and at the end of a stressful day, these foods can be mood-lifters. They are part and parcel of friends’ meet-ups. We even serve them to guests because who honestly has the time to cook elaborate dishes?
But the harsh truth is, fast foods have a ruinous effect on your health. They are particularly notorious for triggering and/or aggravating obesity, type 2 diabetes, cardiovascular diseases, non-alcoholic fatty liver diseases and even some types of cancer.
As you may have heard, some of these diseases are considered comorbidities for a person infected with COVID-19. That means if you develop these health conditions, you are likely to suffer a more severe COVID infection than usual. So why take that risk? Let us get into the details of how fast foods can destroy your health.
Fast foods are loaded with unhealthy fats that can increase LDL (bad cholesterol) levels in your body. This LDL deposits along the arteries that carry blood to your heart. The arteries become narrow and the walls become hard. Blood has to push harder to reach your heart. This triggers hypertension (high blood pressure). Also, since the passages are narrowed, very little blood is able to make its way to the heart. Those muscles of the heart that are oxygen-deprived (blood carries oxygen) slowly stop functioning. Eventually, LDL and high blood pressure trigger a heart attack or even a cardiac arrest.
Fast foods may also initiate a stroke. The LDL that accumulates in the arteries as plaque may break free. Blood will carry it to the brain where it will cause a stroke.
NAFLD is a silent killer. It can wear away your liver’s ability to function. It is not just alcohol that causes chronic liver disease but foods that pack in a lot of unhealthy fats and sugars can also damage your liver. Fast foods can cause fats to be deposited in your liver and may even trigger inflammation. If unchecked, this could lead to serious liver damage (cirrhosis). NAFLD may even cause liver cancer. NAFLD is almost always a result of a diet rich in triglycerides (hint: all those rolls, burgers and pizzas you adore). NAFLD can easily be avoided and even if you have already been diagnosed with fatty liver disease, you can drastically reduce your liver fat by losing weight.
Fast foods are loaded with sugars, fats and salts. None of these in excess is good for you, especially if you have already been diagnosed with diabetes. These foods will mess up your diabetes management plans. Besides, fast foods have a high glycemic index, which means right after consumption, they will make your blood sugar level shoot up, the level will drop again soon. This constant fluctuation is really bad for someone with diabetes and may even trigger insulin resistance in people who do not have diabetes.
Also Read: Are French Fries Healthy? A Detailed Nutritional Analysis
By now we all know that fast foods stuff us with calories. Our sedentary lifestyles do not allow us to burn these extra calories and the result is weight gain. This has happened to multitudes of people during the lockdown. But did you know that obesity is the risk factor for many diseases including heart problems, fatty liver disease, arthritis, asthma, type 2 diabetes and stroke?
Fast foods and obesity can also trigger different types of cancers such as breast cancer, endometrial cancer, colon cancer, kidney cancer, ovarian cancer, liver cancer, oesophagus cancer or kidney cancer.
Actually, there is a bit of good news. Some ‘fast foods’ are not all that bad for you. Usually, grilled foods use very very little oil and hence are not exceptionally harmful. Instances of good fast foods include chicken bowls, quinoa bowls, protein bowls, grilled sandwiches, tandoori chicken or paneer, veg/ chicken wraps (if the tortilla is made from whole wheat or mixed grains). But a word of caution, this is not a license to binge on fast foods. Everything needs to be eaten in moderation.
Also Read: Best Fast Food For Weight Watchers: Making Healthy Choices on the Go
Like any addiction, this too may seem like a difficult addiction to extricate yourself from.
Take a vow to steer clear of fast foods. Do not push off implementing this vow, do it right away. There are many healthy foods you can eat that taste exciting. Eat healthy and filling meals so that you are not tempted to binge. Also, remember to exercise a little every day to amplify the effects of your healthy diet and to boost your immunity against diseases.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
In India, the mention of festivals remains incomplete without Diwali. Diwali is one of the most treasured festivals and celebrates the eternal fight between good and evil. It celebrates the triumph of light over darkness, of knowledge over ignorance. That is why people place diyas, candles and lamps in various corners of their houses to welcome positivity. Another very important facet of Diwali is the celebration of good food and sweets!
For calorie-conscious and fitness enthusiasts, the time of Diwali can prove to be quite the battle between restraint and temptation. So this Diwali how can you win the fight of health over empty calorie consumption?
If you are prone to giving into oily and sugary foods, Diwali and all the delectables that are prepared during this time can amount to the feeling of a kid in a candy store. From samosa, nimkis, murukku, kebabs, kachoris, barfi, Gulab Jamun, kheer, soan papdi, laddoos, kalakand and various types of halwa, every item is made with love and a whole lot of ghee and/or sugar syrup!
Diwali doesn’t just upset your weight loss plans but unhealthy consumption of sweets and deep-fried snacks could usher in a horde of other problems. Some of these are:
Drink warm water with lemon juice after a heavy meal or dessert. Choose healthier desserts containing fewer calories. Avoid treats that are high in sugar and fat and look for fruits. Always share your dessert platter with your family/friends so that you get to eat less.
Dr. M.G. Kartheeka, MBBS, MD
Although you may not be able to run away from indulging in festive cheer altogether there are certainly a few hacks by adopting which you can lessen the impacts.
During Diwali, there are some food items like dry fruits and kebabs that will not make you go on a guilt trip ride. However, there are a few that you should totally avoid or just restrict yourself to one helping if you are insistent upon incessantly.
When making savoury snacks at home consider adding items to your Diwali menu that can be roasted/ baked in the oven or cooked in the air fryer to minimize health damage. You can also use skimmed milk for sweets (that require milk as the key ingredient such as Kalakand and halwas) instead of fattening full cream milk.
Diwali or any festival is the time when you get to spend time with your friends and family and forget all about your worries. But letting your hair down completely and getting swayed by the infectious festive mood will do you more harm than good. Keeping healthy living as the main goal, modify your Diwali celebrations so that you can optimize your fun minus damage to your overall well being. This festive season, win the fight against guilty indulgence!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Ice cream is a dessert that is loved by people of all ages and there is no reason why people suffering from diabetes should be kept away from this indulgence. If you or someone in your family is diabetic, then you can try out a homemade peanut-banana ice cream recipe. Banana and peanut butter have been known to be beneficial for regulating blood sugar and hence this recipe can serve as the perfect summer treat for diabetics.
Ingredients (Serves 4)
1. Ice cream can be included in a healthy meal pattern even if you have diabetes. It’s best to eat ice cream in moderation and to choose an option with lower saturated fat, lower carbs and no or low added sugar. In fact, Low-fat dairy foods, total milk, yogurt, low-fat cheese, and ice cream are usually not implicated in prediabetes risk or a sudden rise in blood glucose in diabetics.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Instructions
Ice cream can be part of a healthy diet for those with diabetes, as long as it is in moderation. Those with diabetes should choose ice cream without sweet toppings. Further, monitor the portion sizes to avoid spikes in blood sugar levels.
Dr. M.G. Kartheeka, MBBS, MD
*Note-if you have a hard time creating a creamy consistency, you can add 1 – 2 tablespoons of milk to help puree the banana slices. Make sure you use a powerful food processor or blender!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Your 50’s should be the prime of your life. Most people imagine a comfortable family life with fewer worries than in your younger days. But poor health can rob you of this peaceful future. Luckily, with advances in medicine, there is plenty you can do to keep good health.
A trend we see is people visiting the doctor only when something goes wrong. While this type of curative medicine is common, preventive health is fast becoming an integral part of medicine. After all, having an increased lifespan is only enjoyable if you have a longer health span too!
Mammograms and Pap smears in females and prostate examinations apart from the routine heart, kidney and liver function tests are highly recommended in elderly and geriatric people to prevent and probably diagnose diseases at an early stage.
Dr. Ashish Bajaj, M.B.B.S., M.D
Preventative medical tests help to catch early warning signs of potential issues before any symptoms show up. There are a variety of screening tests that are recommended based on age milestones. When you are 50, your risk of developing long term serious medical issues rises.
Eating healthy, avoiding poor lifestyle choices (like smoking) and getting regular exercise are all part of preventive health care. But some medical conditions (for example, cancer) can affect even the most healthy person. Before you ask what medical tests do I need at 50? Let us first answer the question – how do these screening tests help you?
Not only blood tests, one should visit a doctor for a physical examination, eye exam, dental check-ups, echo, TMT etc. after 50.
Dr. Arpit Verma, MBBS, MD (Pharmacology)
By having regular checkups and tests during your 50s, you and your doctor can monitor your health. There are several key markers that can indicate what’s going on inside your body. In case your doctor notices some measurement in your blood is out of the normal range, they can inform you. This early warning allows you to start treatment early and avoid further damage to your body.
If you are in your 50s, these will be what the doctor prescribes when you ask them what medical tests do I need at 50? Let’s dive in:
The Cardiac Risk markers test acts as a holistic suite of tests to measure your risk of developing cardiac issues. These also include testing for high blood pressure, high cholesterol and even examining your family history.
Along with that, there is the Lipid Profile Test to measure your triglycerides and cholesterol. This is helpful not only for trying to ascertain heart problems but also pancreatitis and other issues.
Meeting with your cardiologist once a year is also recommended, especially if you are at risk for developing cardiovascular problems. Your cardiologist may perform only a physical exam or and ask about your health. But they may also prescribe:
Lastly, your doctor may also ask you to check your blood pressure regularly at home.
I routinely advise Hba1c, Liver and kidney function tests, lipid profile, Prostate specific antigen for males, Pap smear for females, ECG, ECHO, TMT for all my patients above 50 yearly.
Dr. M.G. Kartheeka, MBBS, MD
Your doctor may ask you to get these tests done several times a year if you have a high risk of diabetes. For those with a confirmed diabetes diagnosis, you may need to do an at-home blood glucose test more frequently.
Another important diabetes and prediabetes test is the HbA1c test, which measures the amount of haemoglobin in your blood that is attached to glucose. Since there has been an increase in diabetes cases in northern and western parts of India, this important test can help to detect and confirm diabetes.
Cancer treatment has come a long way and early screening is an important part of that. For men, it is recommended to take the PSA (Prostate-Specific Antigen test). This test helps to monitor for prostate cancer, depending on your level of PSA, you may be asked to get this test once every 2 – 4 years or less.
For women, there are several cancer screening tests. Mammography is a test to detect any abnormalities in the breasts, which could indicate breast cancer. A Pap smear test takes minute samples from the cervix for observation to detect cancerous or precancerous cells. It helps to preemptively detect cervical cancer. Another cancer test for women is the CA 125 (Cancer Antigen 125) test, which can be used as a screening for ovarian cancer. It should be noted that high levels of CA 125 do not always mean cancer is present.
One other common cancer screening test, regardless of gender, is the CA 19.9 test (Cancer Antigen 19.9). It is used to detect antigens from pancreatic cancer but it may also indicate cirrhosis or other non-cancer issues.
Also Read: Is Lemon Good for Hair? Exploring Research-Based Facts and Myths
Even if you do not show any serious symptoms, things can still be going wrong inside. The older we get, the more our body’s natural repair and metabolism rate decreases. Slower metabolism also means that as you age, it becomes easier to put on weight. As you can see, it becomes more important as you hit 50 to make preventive tests part of your healthcare routine. With the right tests at the right time, you can avoid serious (and expensive) long term medical issues.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Diabetics may often be restricted to homemade cooking that takes care of the sugar content in each dish. But there is always scope to diversify your homemade foods and add a flavoursome yet nutritious meal to the daily diet. Bean Dalia Pulav is one such meal that is high in dietary fibre and improves digestion. It also aids in maintaining cholesterol as well as blood sugar levels, making it the perfect recipe for diabetics. You can easily prepare Bean Dalia Pulav by following this recipe.
INGREDIENTS: (Serves 2)
For Sour Cream
In my opinion, one can add nuts to pulav in moderation for added benefits for controlling blood sugar. Nuts are extremely high in dietary fibre, unsaturated fatty acids, plant proteins, mineral flavonoids, phytochemicals, magnesium and potassium. A study from 2014 stated that consuming nuts may be advantageous for people struggling with diabetes.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
INSTRUCTIONS:
Traditional medications for a range of diseases, including diabetes, frequently contain the flavouring agent garlic. So adding garlic to the pulav may not only enhance the taste but may help in managing blood sugar as well. Garlic’s chemical constituents may increase insulin sensitivity and secretion, that may lower blood sugar. Researchers from a 2017 study discovered that type 2 diabetics who took garlic supplements had better control over their blood sugar, cholesterol, and lipid levels.
Dr. Rajeev Singh, BAMS
For Sour Cream
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The key to good health is caution and awareness. You can avert many lifestyle disorders if you are careful with how you live your life. A well-planned diet that provides our body with all the right nutrition, a little bit of exercise regularly and preventive health checkups go a long way in keeping us fit, healthy and happy.
Once you turn 40, it is time you get serious about your health. Your body has undergone a lot of stress in these 40 years of your life and the effects of tireless exertions, unhealthy eating and anxiety begin to show. This is when people begin to notice the onset of several health disorders which may escalate unless the right action is taken.
So, what is to be done? Simple, you just need to undergo a few basic healthcare tests. These tests will reveal if there is anything wrong with your health. Based on the results, you can tweak your lifestyle or start taking prescribed medication to nip the illness in the bud or manage it successfully.
Without further ado, let us take a look at some tests that everyone in their 40s (or even people who are older) needs to undergo at regular intervals.
What tests should be done at age 40? Here’s a comprehensive list:
| Name of the test | Purpose of the test |
| Cardiac Markers Test | This test assesses the risk of cardiac disorders. When your heart is in distress, certain substances called biomarkers are released into the bloodstream. This test measures the biomarkers to predict or diagnose underlying heart disease. Schedule a checkup with a cardiologist once a year. You may also have to undergo ECG, cardiac stress test or 2D echo along with the cardiac biomarkers test to see how well your heart is functioning. |
| Lipid Profile | Often recommended with cardiac markers test, the lipid profile or panel measures the volume of fat molecules or lipids in your blood. This test will give you the total amount of cholesterol, good cholesterol (HDL), bad cholesterol (LDL) and triglycerides in your blood. Fat molecules can clog your arteries, triggering hypertension and eventually heart attack or cardiac arrest. |
| Thyroid Test | Internationally, doctors are recommending thyroid tests to people over the age of 35, even if they do not exhibit symptoms of overactive or underactive thyroid. Moreover, women are 10 times more likely to develop thyroid problems, so they must mandatorily undergo the TSH blood test once a year. Untreated thyroid disorders can affect your entire metabolism and mental health. It can cause obesity, dementia, arthritis and even heart disorders. |
| Renal Function Test (RFT/KFT) | A kidney function test assesses the state of your renal health by measuring a number of substances such as proteins, glucose, creatinine, electrolyte and minerals. This test is especially necessary if you have already been diagnosed with hypertension or if your cholesterol levels are high. |
| CBC | A Complete Blood Count test will give your doctor a comprehensive look into the state of your health. This test measures your WBC, RBC, mean corpuscular volume, mean corpuscular haemoglobin, haematocrit, platelets etc. This routine test gives an idea of your blood picture and may signal an infection or conditions like anemia. |
| Diabetes Test (postprandial and fasting) and HbA1c | Since our current lifestyle makes us vulnerable to diabetes. It is imperative to get the blood sugar test done. For a comprehensive analysis of your glucose levels and how your body responds to insulin, you should book both the fasting and postprandial tests. The HbA1c test can measure your glucose level attached to the haemoglobin (called glycated haemoglobin). It can predict diabetes or detect prediabetes. This is especially recommended for people in southern and western India. |
| Vitamin B12 Test | As the name suggests, this test will reveal your level of Vitamin B12. Vegetarians and women should definitely get this test done once they enter their 40s because vitamin B12 deficiency is linked to anaemia and since this vitamin is mostly found in animal-based foods, vegetarians are likely to have low levels of vitamin B12. Deficiency of this vitamin can lead to problems of the nervous system, memory loss and weakening of bones. |
| Urine Test | A routine urine test can detect anomalies in the functions of the liver or kidney. It can also diagnose urinary tract infection or any metabolic problem. |
| Pap Smear | This test analyzes the cells of your cervix for signs of cancer. Women in their 40s are recommended to undergo this test. This test should be done once every 3-5 years. |
| Eye and Dental Check | Even if you have been avoiding yearly eye and bi-annual oral check-ups all these years, it’s time to get serious about these tests. Work from home, increased screen time and unhealthy posture has led to increased risk of short-sightedness and farsightedness. Also cataract, glaucoma, retinopathy are some eye conditions, if diagnosed early can be managed well. Similarly, your oral health needs attention too. You need to have healthy gums and teeth to relish the nutritious food you love and untreated dental infections can bring serious health complications later on. |
These preventive healthcare tests are crucial. Do not ignore them just because you are not yet showing any signs of an illness. Eat healthy meals, take nutritional supplements, work out regularly and ask your doctor which tests you need to opt for. The care you take today is an investment for the future.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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