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Want To Keep Your Kids Healthy This Monsoon? – Follow These Simple Tips.

Monsoon increases the dampness in the environment which encourages growth and spread of infection-causing germs. If proper care is taken along with an appropriate diet, we can prevent certain infections in children.Eat right

Eat home-cooked food as far as possible.
Include Tulsi leaves, ginger, mint, seasonal fresh fruits (jamuns, cherries, and plums are readily available), dry fruits, turmeric in the daily diet
Avoid outside food mainly raw vegetables, fruits, fermented and fried foods.

Stay active

Whenever the weather permits, let the children enjoy outdoor games.
Exercise in any form boosts immunity

Wash Hands

Wash hands frequently, six-eight times a day. Proper handwashing is one of the easiest and effective means of stopping the spread of infection via feces, body fluids, and inanimate objects.
It is particularly important for children, as these age groups are the most vulnerable to infections from unwashed hands.

Other useful information

Dry clothes and utensils well since there is a risk of fungal growth due to dampness. Ironing clothes to disinfect serves both ways.
If your child is prone to allergies, keep a check on walls, carpets, curtains for infection-causing germ growth.
Avoid close contact with sick people, especially the body fluids. If someone at home is sick, clean contaminated places and objects frequently to reduce the spread of the infection-causing germs.

Moreover, with the close vicinity of children in schools and child care settings, there is a high risk for the spread of infectious disease.If at all your child falls sick, allow the child to rest at home. It works well for everyone. Consult your doctor, do not medicate your child without appropriate medical advice. If your child has waded through the water, don’t take it lightly. It could be leptospirosis. Learn how to prevent it here.Skin infections are also rife in this season. Read here how to prevent skin infections in monsoons.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.

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Healthy Eating: 9 Tips To Build A Healthy Meal

Healthy eating is important. If you are looking to take charge of your health, controlling how much you eat is as important as what you eat. You could be gorging on the healthiest food but if you surpass the amount your body needs you are inviting trouble. As we march towards development, the portions we are served in eating joints are becoming massive. The muffins served in airport lounges, coffee cups in cafes and pools of gravy served in restaurants are insanely larger than what the earlier generations were offered. So, how do you control the amount of food in your plate? Here’s how you can practice healthy eating:

1.Smaller plates

The larger the food plate more will be the girth of your stomach. To instantly reduce your portions, smaller plates and bowls will do the trick.

2. Measure accurately

If your diet requires you to consume no more than a cup of rice, then measure it out and then put it on your plate. The approximation is what derails most diets.

3. From the hob to your plate

Serve yourself food from the stove rather than sitting down and having it at the dining table. This will discourage you to go for second helpings and help you keep a check on your portions.

4. Share the good food

Most people let go of their portion controls when eating out. When you are dining out, ask the servers the portion sizes of the food you are ordering. Ask for smaller quantities else share with your companions.

The 80/20 rule is a guide for your everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent. For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious foods that include: Whole grains. Fruits and vegetables.
Dr. M.G. Kartheeka, MBBS, MD

5. Listen to your body

When you are hungry even ravenously so, your body sends out subtle signals. If you ignore them, you are going to end up overeating. Pay attention to the cues and you will never put more than necessary.

Also Read: Digestive Biscuits: Unpacking the Nutritional Benefits and Misconceptions

6. Water is your best friend

Having a glass of water half an hour before a meal aids digestion but also helps you control how much food goes on your plate. Many times we misunderstand the body’s thirst as hunger. Having a few sips of water might totally abate your ‘hunger’.

7. Earn your food

If you have to labour for your food, you will naturally out less of it on your plate. So foods that require peeling, shelling or chopping will help you control the amount that you consume.

8. Soup is an appetizer

Having soup as an appetizer will stave off the hunger demon better than anything else. It might seem that you are adding more to your meal but having soup as an entrÃ©e will reduce your need to go ballistic on the main course.

9. Check out the food

If you are having food buffet style, take a round of the entire dinner setup before deciding on what to eat. We have a natural tendency to put whatever comes before our eyes whenever we are hungry. A stroll around the table will help you decide to fill your plate only with the items you want to eat.

Also Read: Military Diet: Research-Based Analysis and Pros & Cons

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.

Fight Diabetes With These 5 Healthy Eating Tips!

For most people, diabetes is synonymous with deprivation. People assume that being a diabetic, one has to abstain from different food groups and eat only bland, tasteless food. Doctors, however, do not agree with this line of thought and believe that to keep your blood sugar levels in check you need to eat a wholesome, balanced diet at regular intervals. Yes, you will have to give up on processed, junk food but that even non-diabetics must not consume anyway. Here are some dietary tips to help you manage better and ensure that you find your meals delicious and pleasurable.

1. Consume Sweets Intelligently

You don’t have to give up on that piece of chocolate or your favourite dessert just because you have diabetes. Be smart about the timing and content of your choices. If you have a low blood sugar level and you can limit your intake to a small helping, you can continue to eat sweets. Reduce the carb intake in your meal to make room for the dessert. Also if you consume your sweets with your meal and not as a snack, it will not raise your blood sugar level suddenly.

2. Cut Out the Empty Calories

Colas, juices and soft drinks offer no nutritional value and just add to the sugar and calories in the blood. Try to avoid sweeteners in your tea and coffee, even those that claim to be sugar-free. When choosing low-fat versions, ensure that they don’t have added sugar. Canned and frozen items usually have hidden sugar so beware of that. If you are suffering from intense sweet cravings, choose a small bite of dark chocolate over milk one and frozen fruit instead of an ice cream.

Also Read: What Are Whole Foods? A Comprehensive Guide to Healthy Eating

3. Spot the Sugar Hiding in Your Food

A lot of labels try to camouflage the sugar content in their products. Eatables like pasta sauces, frozen food, cereals, canned items, ketchup, bread and low-fat food options are major culprits. Sugar could be labelled as dextrose, malt syrup, invert sugar, cane crystals, agave nectar, etc. Usually, the manufacturers try to fool the consumer by listing the sugar content separately which when added together can amount to a lot.

Also Read: 10 Low Glycemic Index Fruits for Diabetes.

4. Choose Your Fats

Not all fats are bad. The unhealthy ones are Trans fats found in packaged food. If it says cooked in hydrogenated or partially hydrogenated oil, it is bad for your health. Saturated fats may be had in moderation. Unsaturated fats are the healthiest option. These can be found in oils from plants and fish. Broil and bake food instead of frying.

5. Regular Trumps Less

Eating at regular intervals is better than cutting out calories mindlessly. Six small meals a day will keep up your sugar levels stable and stop you from feeling excessively hungry. Keep your portions moderate and ensure that you have a healthy breakfast to kick start your day and your metabolism on a positive note. Avoid overeating because apart from making you feel guilty, it will spike your blood sugar.

Decoding The Right Diet For High BP

No diet discussion for High Blood pressure is complete without talking about the DASH diet.

DASH stands for Dietary Approaches to Stop Hypertension.

This diet is relatively simple and involves:

Eating more fresh fruits and veggies
Indulging in low-fat dairy products
Increasing the intake of nuts, whole grains, and fish
Lowering the intake of red meat, salt, and high sugar content food items

Reducing the consumption of food items that are high in cholesterol, trans fats, and saturated fat.

Another favourite variation of the DASH diet is the DASH-Sodium diet. This diet refers to cutting the sodium intake per day (to about 2-3 teaspoons, 1500 milligrams). While this reduction doesn’t need to be immediate, you can gradually reduce the sodium intake till your body adjusts to this prescribed goal.

You can start by eating foods rich in potassium, fibre and protein and avoiding foods rich in sodium. You can make these dietary changes gradually under the supervision of your family and healthcare provider.
Dr. Siddharth Gupta, MD

Tips to adapt to the DASH diet:

Make it a habit of reading product ingredients and shopping for food items that are low in sodium
Add dry beans to your diet
Try to use low-fat or zero-fat condiments
Half your servings of margarine, butter, and salad dressings
Reduce meat servings to about 6 ounces each day
Indulge in healthy snacking – choose unsalted nuts, raisins, dry fruits instead of chips, try low or fat-free yoghurt, and plain popcorns without butter
Turn vegetarian, if possible

Consult a dietician or doctor before you put yourself on a DASH diet. That’s because he/she will accurately be able to tell you what should be your calorie intake per day to maintain a healthy lifestyle.

Simultaneously, specific foods that you need to avoid include:

Frozen Meals
Pastries
Packaged and Processed food
Soft drinks
Candy
Canned beans
Alcohol
Sauces, to name a few

Many doctors also recommend a Mediterranean Diet to keep blood pressure and heart ailments at bay.

Did you know that being physically active can help you keep your blood pressure in a safe range and also help you avoid heart disease and stroke? You can club a healthy diet with regular physical activity to keep your blood pressure in check.
Dr. Rajeev Singh, BAMS

Some common traits of this diet include:

Low to moderate consumption of wine and alcohol.
Increased consumption of fruits, veggies, nuts, seeds, bread, cereals, and potatoes
Olive oil to be consumed as a single monounsaturated source of fat
Consumption of egg restricted to about four times a week to the maximum
Significant reduction in red meat consumption
Fish, dairy products, and meat to be consumed in limited to low amounts

Many attribute the benefits of this diet as the sole reason for a low rate of heart diseases in the Mediterranean countries. However, the American Heart Association suggests that further studies and experiments need to be conducted to quantify the benefits of this diet.

Keep a track

Many dieticians also suggest tracking how many calories you are eating and drinking per day. Write down whatever you consume each day, this also includes jotting down the portion sizes. It is said that this is one of the best ways to enlighten yourselves about much you are consuming. On the basis of this analysis, you can then work out a plan – on reducing the calorie count and the portion size and finally your blood pressure too!

Also Read: Pulmonary Arterial Hypertension: Causes & Diagnosis

References

https://pubmed.ncbi.nlm.nih.gov/32330233/
https://www.ncbi.nlm.nih.gov/books/NBK482514/
https://pubmed.ncbi.nlm.nih.gov/19843201/
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

8 Must-Have Herbs And Spices To Optimize Your Diet

The flavour of any dish or drink is elevated by adding herbs and spices to an already beautiful concoction. Apart from their gastronomical benefits, they have many healing properties that make them a must-have in every diet. Which are the top herbs and spices that must form an essential part of your diet? Here is our comprehensive list.

1. Basil

Worshipped as Tulsi in the Indian culture, Basil has particular importance in Italian cuisine as well. Good for the immune system and skin, Basil is packed with antioxidants that fight inflammation, cancer, and stress. It promotes cardiovascular health and prevents diabetes. Seep it into your cup of tea and stay healthy. Read more on the health benefits of basil.

2. Cilantro/Coriander

This versatile herb can be found in all cuisines of the world. The seeds and the leaves are both valuable. A good source of fibre, it is also rich in Vitamin K, A and calcium. Cilantro helps in digestion, lowers blood sugar, rids the body of harmful metals, combats stress, improves sleep, and supports the menstrual process. Have it as a dip or garnish your food generously to get your daily fix.

3. Ginger

The sweet, citrusy taste of ginger adds zing to our food. It has a therapeutic compound, gingerol, which contributes to its anti-inflammatory and anti-oxidative properties. From treating nausea, morning sickness, and digestive disorders, Ginger also helps in treating fungal diseases, menstrual pain, cough, and cold, lowers cholesterol, and improves brain function.

4. Mint

There is no better palate cleanser than mint. A dependable digestive and appetizer, mint is known to be beneficial for skin diseases, muscular pains, nasal congestion, bad breath, and stomach ulcers.

5. Cardamom

The sweet scent of cardamom is enough to get the gastric juices flowing. So much a part of Indian cuisine, it aids digestion, controls cholesterol and cancer, improves blood circulation, and protects the heart. It has anti-inflammatory, antispasmodic and anti-microbial properties too.

Also Read: Serrano Peppers: Unraveling the Research-Based Health Benefits

6. Black Pepper

Before the British brought red chillies to India, we depended on pepper for getting spicy undertones in our food. Pepper helps in weight loss, skincare, aids digestions and provides relief during nasal congestion. It is rich in Vitamin C. Pepper is helpful in the prevention of colon cancer and high blood pressure.

Also Read: Is Cayenne Pepper Good For You? Understanding Its Health Benefits and Uses

7. Cinnamon

A potent spice that has a sweet undertone to its flavour, cinnamon has the maximum amount of antioxidants amongst spices. It lowers blood sugar levels, builds immunity and reduces the risk of diabetes, cancer, and brainpower decline. Cinnamon also improves heart function by increasing blood circulation and repairing heart tissue.

8. Turmeric

The wonder-spice, turmeric is equal to pharmaceutical medicines at fighting and reversing some diseases. It has anticoagulant, anti-bacterial, and antiseptic properties. Turmeric can fight depression, inflammation, clears up the skin, heals wounds, and can positively affect arthritis. It is beneficial in preventing diabetes, obesity, cancer, and cardiovascular issues. Apart from adding colour to our curries, it also acts as a favourable steroid. Have it in your glass of warm milk to increase your immunity.

Also Read: 10 Incredible Health Benefits of Cinnamon

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.

10 Best Foods For Diabetes That You Should Know

Patients with type 2 diabetes must rely on oral hypoglycemic drugs to maintain blood sugar levels. However, it is hazardous to rely on either drugs or surgery for long-term benefits.

There has always been some debate amongst physicians and nutritionists on the role of diet in the management of diabetes in the long term.

Evidence suggests that certain foods can help to curb sugar spikes and improve insulin resistance that may eventually lead to less dependence on medications.

A diet that is loaded with fresh vegetables, fibrous fruits, healthy proteins and good fat can benefit people with diabetes.

10 Foods That Are Good for Diabetics

Whole Grains:

When we substitute refined grains with whole grains in our diet, it may reduce the risk of diabetes mellitus. [1]

Whole grains have loads of fibre and nutrients as compared to refined white grains. Fibre slows the digestion process, thus nutrients are absorbed by the body at a slower pace, preventing sudden spikes in blood sugar levels. Also, whole grains have a lower glycemic index (GI), thus having comparatively less impact on blood sugar levels.

Brown rice, bulgur wheat, buckwheat, oats, millet, quinoa and barley all are useful for diabetics.

Beta-glucans in oats and barley, prevent blood glucose levels from increasing after the intake of food. [2]

Green Leafy Vegetables:

Green leafy vegetables contain loads of nutrients and are low in calories. They are also low in carbohydrates which may raise our blood sugar levels. They are rich in dietary fibre, phytochemicals, vitamins and minerals. Their consumption is known to decrease the risk of type 2 diabetes mellitus. [3]

Diabetics should eat raw vegetables like salad, at the beginning of meals since cooking vegetables can destroy certain phytochemicals.

Nuts:

Research has shown that nuts are highly beneficial for type 2 diabetes. Consuming nuts along with a controlled diet can help in improving blood sugar levels in patients with type 2 diabetes.

Almonds are known to manage blood sugar and insulin levels after a meal. [4]

Studies have shown that pistachios contain the hormone glucagon-like peptide1, which reduces glucose levels, thus reducing the risk of diabetes. [5]

Walnuts also are known to manage blood sugar levels and the risk of diabetes. [6]

Greek Yoghurt:

Greek yoghurt is rich in protein, calcium, probiotics and low in carbohydrates. It also has a low glycemic index (GI). Unsweetened, low-fat Greek yoghurt regulates blood glucose levels and may prevent the risk of type 2 diabetes mellitus. [7]

Diabetics can have Greek yoghurt along with meals or have it as a snack between major meals.

Garlic:

Consumption of garlic improves glycemic status and is known to reduce fasting and post-prandial blood sugar levels. [8]

Garlic also contains vitamin B6 and vitamin C. Vitamin B6 helps in carbohydrate metabolism and vitamin C helps to maintain blood sugar levels.

Diabetics can consume raw garlic or add it to foods or they can even have garlic supplements available in the market.

Foods to avoid in Diabetes:

Refined sugar
Drinks loaded with sugar
Deeply fried foods
White bread and White rice
Refined flour (Maida)
Sweetened high-fat yoghurt
Dried fruits
Fruit juices
Packaged snacks
Sweets, cakes, biscuits
Potatoes
Red meat

Check out diabetic essential products required to maintain an ideal level of blood sugar in your body.

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

Is Liquid Diet Healthy For You During Monsoon?

A liquid diet, as the very name suggests, means going off all solid meals and replacing them with liquid meals. Doctors recommend liquid diets during conditions such as diarrhoea, after a surgery involving any part of the digestive system including the mouth and before certain medical procedures.

Babies begin consuming food initially in the form of liquids. Long and severe fasts are broken by a liquid diet to help the digestive system cope with the sudden intake of food.

Nowadays especially during the season of monsoon, people are increasingly using a liquid diet to quickly lose weight and detoxify their systems. Another trend is to replace a regular diet with a liquid diet to help maintain weight and ensure adequate intake of all essential nutrients. Here, we take a look into how healthy these diets actually are.

Cons of Liquid Diet:

People having chronic constipation should avoid liquid diets. A liquid diet lacks the fibre that is essential for digestion and may lead to constipation.
If you do decide to go on a liquid diet for more than 3 days, then get a diet plan from your doctor or dietician and stick to it religiously. Carefully monitor your diet, as it is difficult to get all necessary nutrition from liquids alone. The biggest nutrient missed out on is dietary fibre. If you must go on a liquid diet, try not straining your soups and juices with a very fine sieve. Allow at least some of the fibre to pass through. Supplements available in the market may be needed to ensure a sufficient intake of all necessary nutrients. Read the ingredient label carefully before consuming any product.

Pros of Liquid Diet:

A liquid diet that lasts for no more than 3 days is beneficial for the body. It helps cleanse the colon and detoxify the system. It removes the build-up of toxins from the internal organs and helps to rejuvenate and refreshes the body from within. Such a liquid diet should contain plenty of fresh vegetable and fruit juices, clear water, coconut water, and soups. A dietician may formulate a liquid diet plan specific to your needs and health status.

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