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Best Foods To Eat And Avoid With Kidney Stones

Kidney stones can be painful and severely affect your life if they are left untreated. These stones may develop in the urinary tract, kidneys, ureters, and the bladder. When there is an excessive amount of minerals or salts in the urine, these can come together and deposit to form a hard stone. Oxalate, uric acid, and struvite are common substances that can crystallize to form stones. 

Kidney stones can occur and grow due to a variety of reasons, with diet weight, and medical conditions playing the most important roles.  Contact your doctor immediately if you notice any of the common signs of kidney stones like pain, dark or bloody urine along with fever and nausea. Your doctor will recommend the best measures to take care of your kidney stones such as medications, surgery, and certain dietary changes. Here are some of the top dietary recommendations that you may get from your doctor.

Did You Know 

Diet for people with Calcium-Oxalate kidney stones 

Oxalates are produced in the body as well as absorbed from the food we eat. Calcium can bind to oxalate and form calcium-oxalate stones, this is one of the most common types of kidney stones. Certain factors may encourage calcium-oxalate stone formation such as low intake of water, excessive amounts of oxalate in the body and urine and high salt levels in your diet. To combat this, you need to: 

In my experience, I have found that ensuring an adequate intake of fluids, especially water, is crucial in avoiding kidney stones. Drinking enough liquid helps to dilute urine and reduce the concentration of substances that can form stones. By staying well-hydrated, you can promote healthy kidney function and decrease the risk of kidney stone formation.

Dr. Siddharth Gupta, MD

Diet for people with uric acid kidney stones 

Uric acid is a waste product that is made when your body breaks down purines. Purines are found in nearly all plants and meats but some foods have higher concentrations. These include red meats, organ meats, seafood and alcohol. Purines get broken down into uric acid and this uric acid ends up in the kidneys or other parts of the urinary tract in the process of elimination from the body. When there is too much uric acid in the urine, crystals can form leading to uric acid kidney stones. Here are some dietary recommendations for people with uric acid stones: 

Did you know that men are more prone to developing kidney stones compared to women? If you have a family history of kidney stones, your risk of developing them further increases. Additionally, once you’ve had kidney stones in the past, you are more likely to experience them again.

Dr. Rajeev Singh, BAMS

10 Best foods to try when you have kidney stones 

When the type of stone is not known, you may consider the following points helpful-

1. Water 

It is very important to stay hydrated when you have kidney stones. Your doctor may recommend a fixed amount of water that you need to drink daily, try to stick to this recommendation. 

2. Lemons

Lemons are a great source of citrate which is thought to make the urine less acidic. Uric acid stones can form and grow when urine is acidic hence lemons and limes are great for dissolving these stones if they form. Lemon juice should be diluted with water and can be taken.

3. Oranges

Oranges, like lemons and limes, are citrus fruits with citrate present in them. This has the same benefits as lemon juice and also lowers the acidic level of urine. High acidity in urine is linked with some common types of kidney stones. 

4. Milk

Milk is a great source of dietary calcium. While taking calcium through supplements is linked to higher rates of kidney stones, consuming it from food sources like milk is linked to a lower risk. 

5. Legumes and Nuts

Legumes and nuts are also great sources of dietary calcium that may help to cut down your risk of kidney stones. When calcium is consumed from food sources like these, it binds with oxalate in the digestive system itself. This means that there is a lower chance for calcium oxalate to form in the kidneys. 

7. Lentils, Peas, Beans

Everyone needs protein to stay healthy and these three vegetarian sources are good for those with kidney stones. Non-vegetarian protein foods can increase your risk of kidney stones so try to increase your intake of lentils, peas, and beans instead. People with high uric acid levels may need to reduce protein intake.

9. Rice and Oats

Rice and oats are also low in oxalates. If you want to lower your risk of kidney stones developing, you can either cut down your oxalate levels or increase your calcium levels to bind the oxalate. Rice and oats can be part of a low oxalate diet.

10. Broccoli

Broccoli contains low levels of oxalates which is good for a lower risk of calcium oxalate stones, but it is also a great source of potassium. Potassium is important because it binds to calcium which decreases the chance of a stone forming. Potassium may also be involved in dissolving calcium oxalate and calcium phosphate kidney stones. 

Based on my experience, I always advise my patients to inquire about the sodium content of the food when dining out. It’s important to be mindful of your sodium intake as excessive sodium consumption can contribute to high blood pressure and other health issues. By asking about the sodium content, you can make more informed choices and opt for lower-sodium options to support your overall health.

Dr. Smita barode, BAMS

Also Read: Is Falafel Healthy? A Nutritionist’s Research-Based Perspective

Foods to avoid with kidney stones

1. Salty Foods

High sodium levels are linked to a higher risk of kidney stones and more calcium being passed through the urine. This increases the risk of stones developing so you should avoid salty foods since these can increase your sodium levels. Processed, prepackaged, and fast foods are all high in salt, as well as canned foods. Always check the sodium content on the food label before you eat pre-made foods. 

2. Vitamin C Supplements

Vitamin C can get converted into oxalate in the body if it is taken in excessive amounts such as a supplement. Avoid using vitamin C supplements unless prescribed by a doctor and try to get your daily intake of this nutrient from natural sources only. 

3. Calcium Supplements

Taking calcium through food sources does not increase the amount of calcium in your urine. However, excessive intake of calcium supplements provides your body with much more calcium than you need. This leads to more calcium being passed out of the body through the urine which can increase the chances of a stone forming. If you need to maintain your calcium levels, talk to your doctor and find out what your dietary options are instead of calcium supplementation. 

4. Certain Fruits

Fruits like rhubarb, dates, and raspberries may worsen your kidney stones since they are high in oxalate content. Try to eat fruits like bananas, apples, and cherries instead. 

5. Certain Veggies

Veggies like spinach, potatoes, beetroots, and carrots are also high in oxalates. Since these are healthy foods you should not avoid them entirely. Instead, you can eat calcium-rich foods during the same meal to balance out your oxalate levels. 

6. Caffeine

Caffeine can cause your body to pass more urine, which may lead to dehydration. Low levels of water in the body increase the risk of kidney stones/ You should speak with your doctor and ask them if you can still drink coffee when you have kidney stones. 

7. Animal Proteins

Eating too much protein from animal sources can lead to uric acid building up in your body. Apart from calcium oxalate, uric acid is another substance that can form kidney stones. If you only get your protein from non-vegetarian foods, you may risk a higher chance of uric acid kidney stones. Try to avoid animal-based proteins and use vegetarian sources instead. 

3 Kidney stone-friendly recipes to try

Here are a few recipes to try in case you currently have kidney stones. These recipes include low oxalate ingredients to curb the growth of stones as well as ingredients that may dissolve existing stones. Speak with your doctor before trying out any new diet plan.

1. Basic pomegranate juice 

2. Low oxalate homemade bread 

3. Hydrating refresher

Conclusion 

Kidney stones can be managed with the right medical attention if you inform your doctor at the earliest. Since these stones can continue to grow unless the right steps are taken, you should not wait once you suspect you might have them. A good diet will contain sufficient amounts of water, calcium, potassium, and lower levels of sodium and oxalates. Surgical removal may also be required in many cases. For more information, consult with your doctor to find out what you should and shouldn’t eat from the above list.  

FAQs

Should I avoid calcium-rich foods if I have kidney stones?

No, calcium is an important nutrient and is required for a healthy body. You do not need to avoid calcium-rich foods unless your doctor specifically tells you to do so. In most cases, they will recommend avoiding calcium supplements instead.

Which fruits are great for kidney stones?

Fruits high in citrates, such as lemons and oranges are great for kidney stones. 

How is milk good for kidney stones?

Milk contains calcium which will bind with the oxalates in your digestive system and lowers the risk of calcium-oxalate forming in the urinary tract. Too much calcium-oxalate in your kidneys and urine can result in kidney stones forming.

Disclaimer: The information included on 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.

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Food Items To Include In Your Diet If You Have Varicose Veins

Varicose veins, also known as spider veins, varicose or varicosities, are twisted or enlarged veins, occurring mainly in the legs. Varicose veins occur when the veins become dilated, enlarged and overfilled with blood. Varicose veins will typically appear swollen and enlarged, often associated with pain and inflammation. They tend to be blueish purple or red. The condition of varicose veins is rather common, especially among women. Around 25 to 30 per cent of adults suffer from varicose veins, especially in the lower legs.

Regular veins have one-way valves that are designed to block blood from flowing backwards. When regular valves fail to perform as they are supposed to, blood begins to collect in the veins rather than continuing toward your heart. This causes the veins to enlarge. Varicose veins mostly occur in the lower leg area because these veins are the farthest from the heart with gravity making it more difficult for the blood to flow upwards. This disorder will require diagnosis and good treatment. However, in addition to that, your doctor may recommend certain changes in diet and food to help you temporarily deal with the discomfort.

10 Best food Items for people with Varicose Veins

With blood accumulating in your veins, varicose may cause discomfort, inflammation and pain in the affected area. Some of the food habit changes and additions you can inculcate in your diet are as follows:

  1. Beetroot: Research and studies have shown that consuming beets regularly can effectively lower the chances of varicose veins. Beetroots contain a naturally occurring compound called betacyanin. This compound is what majorly contributes to the beautiful red colour of beets. Betacyanin is a phytochemical compound that lowers the levels of homocysteine in the body. Having high levels of homocysteine can damage blood vessels and lead to blood clots. Beets can easily be added to your everyday salads and can be juiced or steamed to be included in your daily diet. 
  2. Ginger: For many centuries, ginger has been used in Indian households as a spice as well as its medicinal properties. It is widely used to lessen the symptoms of varicose because it helps increase blood circulation and dissolves fibrin in the blood vessels. Fresh ginger has a more robust flavour and is said to be more effective in vein health. Ginger can be used as a spice in most Indian dishes. 
  3. Turmeric: Since ancient times, turmeric has been used in Ayurvedic and traditional Chinese medicine to unclog blood vessels and promote effective blood circulation. Curcumin, an active ingredient in turmeric, increases the production of nitric oxide, which in turn facilitates better blood flow and circulation.
  4. Apples: Fruits like apples, bananas and pears are high in fibre content. High fibre fruits lower the chances of inflammation and help with your overall health. Apples are high in rutin, a powerful antioxidant compound that helps to keep veins healthy. A quick fruit salad including apples or pears is a healthy option when it comes to lowering symptoms of varicose veins. 
  5. Grapes: Red and purple grapes are loaded with flavonoids and vitamins along with oligomeric proanthocyanidins, also known as OPCs, which some researchers believe could lessen vein and leg swelling.
  6. Cherries: Like apples, cherries are loaded with rutin. Rutin is a flavonoid that helps lower cholesterol and blood pressure, as well as keeps your veins healthy. In addition, this flavonoid is also anti-inflammatory, an excellent source of antioxidants and lowers the chance of blood clots.
  7. Raw nuts and seeds: Nuts are rich in niacin and vitamin B3, essential nutrients for blood flow and lowers blood circulation issues. Hemp, sunflower, flax and chia seeds are some foods rich in omega 3 fatty acids and fibre. They are also a good source of anti-inflammatory proteins that help in removing cholesterol and promoting blood flow quality.
  8. Green leafy vegetables: Leafy green vegetables such as kale and lettuce are excellent sources of magnesium, a mineral that plays a key role when it comes to managing blood circulation and blood flow. 
  9. Avocado: Some fats are good for your health and your veins, such as the fats found in avocado. Avocados are also a great source of vitamins C and E, potassium and magnesium. Avocados can be sliced and consumed with toast, can be added to salads or made into guacamole (avocado paste with hot sauce and lime juice).
  10. CinnamonCinnamon is a powerful spice known for regulating blood sugar levels and insulin resistance in type 2 diabetes. Other benefits of cinnamon include the ability to increase blood flow and promote circulation. Cinnamon may particularly help blood vessels dilate and widen, which makes it easier for blood to flow throughout your body. 

Flavonoid-rich diets such as green leafy vegetables and grapes may aid in the reduction of varicose veins in some people. Flavonoids may increase blood flow, stopping the blood from pooling in the veins and aiding in its movement. They may also relax blood vessels and lower the blood pressure in the arteries, which may lessen the occurrence of varicose veins.

Dr. Siddharth Gupta, MD

Foods to avoid while suffering from Varicose Veins:

Apart from seeking medical help to diagnose varicose veins, it is important to maintain a healthy diet to lessen the symptoms of varicose veins from getting worse. Consider the following list to be a guideline of the food that varicose veins should avoid:

  1. Refined carbs: People with varicose vein symptoms should avoid refined carbohydrates or simple carbohydrates as much as possible. They are responsible for chronic diseases and largely contribute to poor vein health. The absence of fibre in refined carbs causes strain during excretion. As a result of this, it causes pressure to build up in the veins of the lower rectum and may damage them.
  2. Canned foods: Canned foods are lined with a chemical called Bisphenol. Bisphenol creates a mimic of estrogen and affects the hormones in our body which can cause or worsen varicose veins. Opt for fresh foods instead of buying canned goods.
  3. Foods with added sugar: Chocolates, cakes and cookies are processed foods that often contain high amounts of added sugar which contributes to obesity and weight gain.
  4. Fried foods: Fried foods have very little nutrition content, almost negligible fibre and is very hard to digest and is not exactly healthy. They should be avoided until the condition of varicose veins has lessened.
  5. Alcohol: This one goes without saying, but alcohol is probably the worst on this list. Steer clear from consuming alcohol if you have varicose veins.
  6. Red meat: Red meat is quite hard to digest. It has little fibre and it takes a lot of effort to digest a couple of red meat pieces. Avoid consuming dishes that include red meat.
  7. Salty foods: Foods with high sodium content like ham, pizza and hot dogs should be limited. A high concentration of sodium in the blood causes the body to retain more water than usual. This causes an increase in blood in the body, which leads to an increase in pressure in the vein. This increase in pressure can cause swelling and water retention in the legs.
  8. Caffeinated beverages: Strong coffee or other kinds of beverages should be avoided as long as your symptoms are not gone.

Researchers have found that grape seed extract from the plant Vitis vinifera may help relieve swelling in the lower legs and other symptoms of varicose veins. However, I suggest grape seed extract should be taken only after the recommendation from the doctor as it may interact with some drugs like blood thinners.

Dr. Rajeev Singh, BAMS

Varicose Vein-friendly recipes to try: 

When it comes to varicose veins, it is best to consume homemade food items with the above ingredients. You must follow a healthy diet that is per your doctor’s suggestions and body needs. Here are some interesting recipes you may try on:

1. Carrot and ginger soup

2. Beetroot raita

3. Quinoa stuffed bell pepper

Blood vessels carry blood throughout the body and their health directly affects your blood flow and circulation. When you eat healthy foods and indulge in exercises that provide better circulation, you are allowing your cardiovascular health to remain healthy and lessen your risk of problems like varicose veins. Try to include food items using ingredients that are beneficial and have been known to promote regular blood flow.

Also Read: Benefits of Watermelon Sexually: Exploring Research-Based Effects

FAQs

What is the main cause of varicose veins?

Varicose veins are caused by increased blood flow towards the veins of the legs. The blood moves towards the heart by one-way valves in the veins. When the valves become weakened or damaged, blood can collect in the veins, causing them to swell.

What happens if varicose veins are left untreated?

If varicose veins are left untreated, the veins continue to get more damaged and there is increased pain and swelling. It may further lead to soreness and ulceration of the skin.

Can I have varicose veins on one leg?

Some healthcare professionals believe it could be because you experienced an injury to that side of the body which caused damage to the veins or the valves of the veins.

Can varicose veins affect your heart?

According to certain vascular surgeons, in very extreme cases, varicose veins might affect the arterial system of the heart, but this generally does not happen. 

Disclaimer: The information included on 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.

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11 Healthy Foods That Can Help You To Gain Weight

On the internet, and you will find many diet plans for weight loss. But you won’t find much for weight gain! In fact, you will hardly get any plans for weight gain. However, there are a significant number of people who struggle with their bony fame, failing to add the needed mass. 

Being underweight or skinny may have an underlying issue. Eating too few calories for a prolonged period makes you underweight that leads to different medical illnesses. Conversely, eating too many calories causes a person to become overweight, which is also a not good sign. 

The weight gain equation is pretty much simple as you consume more calories than you burn. If your metabolism is high or you do vigorous exercise, you need to consume more calories to meet your body requirements. Simply overeating can’t be a solution to gain weight. However, eating five to six times a day, eating more protein and fat, adding high-calorie snacks are among the ways to gain weight naturally. 

People consume various supplements and unhealthy food to gain weight quickly without proper research. These may land them into some medical problems, thus think twice before eating anything. Instead, eat healthy foods that build muscle and increase your strength. If you are trying to gain some weight, here are a few options for healthy foods that you should eat.

Gaining weight can be relatively straightforward for non-vegetarians, given their wide array of food choices. However, it poses more challenges for vegetarians and can be even more difficult for those who are on restrictive diets. Vegetarians and those who are lactose intolerant face the issue of limited options. To address this, here are some recommended food items you may use. To boost calorie intake in these dietary preferences, consider incorporating soy milk, almond milk, coconut milk, rice milk, nuts, seed butters, tofu, olives, avocado, and vegetable oils into your meals.

Dr. Rajeev Singh, BAMS

How to Gain Weight In A Healthy Manner?

As mentioned earlier, the main concept is to consume more calories than you use during your day. A rough estimate you can aim for is to take in 300 – 500 more calories than you need. Another general idea is to eat more meals each day, rather than increasing the size of your existing meals. Increasing the amounts of fats and protein in your diet is also almost a necessity when you’re trying to gain weight. One thing you should not do is consume unhealthy fats and junk foods in an effort to put on weight. These kinds of foods will result in weight only on your tummy and can cause serious long term issues down the road like diabetes, obesity and heart issues. It is also a good idea to incorporate regular (but not intensive) exercise into your daily routine, this can help build up your muscle mass.

Did You Know?

Studies have shown that increasing the intake of fats and proteins might help you gain weight naturally. To my knowledge, food items like red meats, chicken, fish, beans, whole milk, eggs, cheese, full-fat yoghurt, nuts, butter, and olives may help in gaining weight while maintaining your health. You may try these options in your meals in different combinations.

Dr. Siddharth Gupta, MD

Also Read: Are Grits Healthy? A Comprehensive Nutritional Analysis

Foods That Help in Gaining Weight

1: Milk

Milk is a complete food because it is rich in all nutrients that are essential for our body. It is high in proteins, calcium, carbs, fats, minerals, and vitamins. It is an excellent protein source that provides both casein and whey proteins. It can help you add muscle mass to your body. Try drinking two glasses of milk per day with a meal or before or after a workout. 

2: Rice 

Rice is one of the convenient and cheap sources of carbohydrates that is essential to gain weight. Rice is also a calorie-dense food that means you can obtain carbs and calories from a single serving. One cup of rice provides about 200 calories that contribute to gain weight. 

You can have rice with different curries and veggies that are high in proteins. It is the easiest way to add taste, calories, and a protein boost.

3: Dried fruits

Consuming dried fruits can be beneficial for weight gain. This super-food contains various antioxidants, proteins, calories, and micronutrients. All types of dried fruit have a naturally high sugar content that makes them great for gaining weight. You can eat them raw or roasted as well as can add them in yoghurt, smoothie. A daily handful of dried fruits such as almonds, walnuts, and cashew are best for weight gain. 

4: Homemade protein smoothies 

Homemade smoothies are much healthier than ready-made protein supplements. A shake is most effective at helping to build muscle if drunk shortly after a workout. They are also rich in flavour and taste. Here are some examples of homemade smoothies that can help gain weight quickly, such as chocolate banana nut shake, vanilla berry shake, chocolate hazelnut shake, and super green shake.

5: Red meat 

Red meat is a rich source of protein that helps to build your muscles and increase your weight. It contains leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain. Both fatty and lean muscles provide proteins that can help you to gain weight. One of the best sources is fat beef dishes – brisket.

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

6: Fatty and oily fish 

Fatty fish such as salmon is rich in essential fatty acids and proteins. They help to gain weight and also boost your immunity. Omega-3 present in these fishes is the best source that is significant for weight gain. You can prepare different dishes from salmon like steamed fish, fried fish, and smoked salmon. 

7: Potatoes and starch 

Starch foods such as potatoes and corn are a famous, tasty option for quick weight gain. It is a cost-effective option that provides extra calories for your body. This food contains carbs and calories that increase muscle glycogen stores. Many of these starchy foods have carb sources that also provide essential nutrients and fibre, as well as resistant starch, which can help nourish your gut bacteria.

8: Whole grain bread 

The simple whole grain bread is a good source of carbs that will increase your weight. They can be a well-balanced meal when prepared with protein sources like eggs, meat, and cheese. The live, good bacteria in sourdough feed bacteria in the gut that can strengthen your immune system.

9: Avocados

Avocados are an excellent source of fats, antioxidants, vitamins, and fibres. You can eat avocado in your main meal, sandwiches, and other dishes that are essential for weight gain.

10: Whole eggs 

Whole eggs are the best option for your dietician for weight gain as they are full of proteins, calcium, and healthy fats. They are muscle building food that is available easily. It is necessary to eat the whole egg, its egg yolk is very beneficial. 

There are many foods and supplements available that help you to gain weight. But, instead of trying to gorge yourself with masses of sweet or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of the unhealthy fats that can cause you harm.

11: Healthy fats and oils  

Healthy oils are extremely calorie dense and do not come with the downsides of other unhealthy oils. You can add these oils to salad dressing, as a seasoning base or for cooking. Avocado oil, Extra Virgin Olive oil and Coconut oil are three healthy oils that can help increase your calorie intake. Another method to incorporate healthy oil into your diet is to add one of these oils with a small amount of butter to your morning coffee. It’s trendy, yummy and healthy! 

Read more about: 10 Health Benefits of Giloy – The Ultimate Immunity Booster

Suggested diet plan for weight gain

The possibility of gaining weight overnight is one of the biggest hoaxes and myths. A healthy, consistent diet, strength training and a set of different weight gain exercises all play their part in helping you gain weight. Out of this, diet and food have an important role. The following can be maintained for your weight gain diet:

Breakfast: Include food items like whole-grain bread slices with peanut butter and honey; a glass of milkshake; a medium-sized seasonal fruit; milk with chia seeds and oats; poached eggs; avocado toast. Avoid caffeine products like tea or strong coffee.

Lunch: You can add food items like chicken pasta made with leafy green vegetables, feta cheese, olive oil, tomato and avocado; egg, cheese and salad wraps; lentil, vegetable and barley soup; chicken and noodle stir fry; a bowl of rice with vegetables and fish; chicken rice with corn; chapati, chicken curry and a bowl of yoghurt.

Dinner: You can add your choice of rice/chapati as preferred and have it with fish, chicken, vegetables. A bowl of chicken soup with corn may also be added.  

Snacks: Dried fruits have a great potential in helping gain weight. A handful of almonds, cashews or walnuts every day may be a healthy snacking option. Seeds like sunflower seeds can be enjoyed as well. Whole-grain crackers with hummus dip serve as a great snack option.

Conclusion

There are many foods and supplements available that help you to gain weight. But, instead of trying to gorge yourself with masses of sweet or fatty foods, choose high-calorie foods that provide energy and build muscle mass without all of the unhealthy fats that can cause you harm. Regular, age-appropriate exercise along with a healthy and calorie-rich diet is the best way to put on weight in a healthy manner. Avoid snacking between meals, ensure that you’re always hydrated and stick to your healthy, nutritious diet only. You’ll need a little perseverance but gaining weight is not a sprint, it takes patience and the results will be worth the wait. 

Also Read: How to Get Rid of Love Handles: Effective Strategies Backed by Research

Frequently Asked Questions (FAQs)

Can fruits be a part of a weight gain diet?

Yes, fruits can be a part of a weight gain diet as they provide natural sugars, vitamins and minerals. High-calorie fruits like bananas, avocados and mangoes can contribute to healthy weight gain. Pairing fruits with other calorie-dense foods can create nutritious and calorie-rich meals.

Are nuts beneficial for weight gain?

Yes, nuts are beneficial for weight gain as they are calorie-dense and packed with healthy fats, protein and fibre. Incorporating nuts into your diet can provide an easy and nutritious way to increase daily calorie intake.

How can I add healthy fats to my diet for weight gain?

Adding healthy fats to your diet for weight gain can be done by incorporating foods like avocados, nuts, seeds, olive oil, coconut oil and fatty fish into your meals. These sources of healthy fats not only increase calorie intake but also offer numerous health benefits.

Can dairy products aid in healthy weight gain?

Yes, dairy products can aid in healthy weight gain. Full-fat dairy options like whole milk, yogurt and cheese are rich in calories, protein and calcium, making them excellent choices for those looking to gain weight in a healthy manner.

Is it necessary to include protein-rich foods in a weight gain diet?

Yes, including protein-rich foods in a weight gain diet is essential as protein is crucial for muscle development and repair. Foods like lean meats, poultry, fish, eggs, beans, lentils and dairy products are excellent sources of protein.

Can smoothies be helpful for weight gain?

Yes, smoothies can be helpful for weight gain when prepared with calorie-dense ingredients. Incorporating fruits, nuts, seeds, yogurt, milk and protein powders into smoothies can make them nutritious and calorie-rich beverages.

Are whole grains good for weight gain?

Yes, whole grains are good for weight gain as they provide complex carbohydrates, fibre and essential nutrients. Foods like whole-grain bread, pasta, brown rice and quinoa can be excellent additions to a weight gain diet.

Can I gain weight healthily with plant-based foods?

Yes, you can gain weight healthily with plant-based foods by focusing on calorie-dense options like avocados, nuts, seeds, legumes, whole grains and plant-based protein sources like tofu and tempeh.

How can I incorporate more calories into my meals for weight gain?

You can incorporate more calories into your meals for weight gain by adding healthy fats, protein-rich foods and calorie-dense ingredients like nuts, seeds, avocados and dried fruits. Eating frequent, balanced meals and snacks throughout the day can also help increase calorie intake.

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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Are You A Runner? 12 Foods You Must Avoid!

The goodness and nourishment that we derive from foods that we consume indeed builds our overall structure, our immunity, our muscle growth, the health of our skin and hair, etc.

Our body is continuously evolving and constantly repairing, healing and rebuilding itself. So, every day, the body works towards building new cells, healing injuries, supplying vital organs with essential nutrients, etc.

Foods Runners Should Eat

To perform all these life-enriching functions, the body needs a daily dose of health supplements that get essentially supplied based on the diet that we consume.

The importance of a well-nourished diet becomes even more critical when the body undergoes rigorous wear and tear. Thus, sportsmen, runners and people who are engaged in strenuous physical endeavours need to be warier of what they consume and specifically what they should be avoiding. They must consume foods like bananas, oats, broccoli and more.

But first, they should know which foods to avoid!

Did you know that individuals who incorporate running or jogging into their fitness routine are advised to obtain 60% to 70% of their calorie intake from carbohydrates? Additionally, it is recommended to allocate 15% to 20% of their remaining calories to lean protein and another 15% to 20% to healthy fats.

Dr. Rajeev Singh, BAMS

Foods Runners Should Avoid

1. Sugary Sodas

Sugary sodas tend to instantly satiate you but eventually cause dehydration and elevated sugar cravings. They are also tough to digest and interfere with your energy levels, so it’s best to avoid them as much as you can as they are the worst foods for runners!

2. Frozen Meals

In today’s time-pressed lifestyle, it’s effortless to fall prey to the tempting option of frozen foods. These are not only convenient but only reasonably light on the pocket. Pick up a wrong packet, and you have given a grand welcome to humungous amounts of calories, sodium and fats. To prevent yourself from falling into this trap, it’s best to check the labels carefully and especially the serving size of these packets.

Also, if you can, do skip the frozen meals altogether as they feature on the list of foods runners should never eat!

3. Dairy products

Many runners experience stomach pain during the initial days of their running.   Gastrointestinal experts suggest that this is primarily because they are lactose intolerant. Such runners find it difficult to digest dairy products such as milk, cheese, etc. And many runners, become aware of this intolerance condition only after they start running. Fortunately, for such runners, there are alternative products available in the market, such as almond milk, soy, etc.

4. Alcohol

A highly enduring and challenging run completed successfully may call for celebrations, but the celebrations should not take the form of a pint of beer.   The biggest reason why this is a strict no is that beer is a diuretic – it leads to dehydration, which ultimately results in muscle cramps and fatigue. The alcoholic content of the beer also affects the body’s ability to regulate its temperature based on the temperature of the surroundings.

5. Energy Drinks

If you are planning to go for a long run, avoid the consumption of energy drinks. Most energy drinks are loaded with sugars and some even contain caffeine, which can create an urgency to urinate.

Excessive caffeine consumption also causes the heart rate to pump up and augments the runner’s stress levels. Therefore, it’s always better to keep yourself light as you gear up for a big run and ensure that you are adequately hydrated through regular consumption of water.

In my experience, I have observed that calcium and vitamin D are crucial for maintaining strong and healthy bones, particularly in women runners. Calcium is important for bone mineral density, while vitamin D aids in calcium absorption. Including sources of calcium, such as dairy products or fortified plant-based alternatives, along with exposure to sunlight for vitamin D synthesis, can help reduce the risk of bone loss and stress fractures in women runners.

Dr. Smita Barode, BAMS

6. Oily And Fatty Food Items

Fats, no doubt, hold a vital place on the food platter, but they tend to sit in the stomach and take a long time to digest. These food items also tend to make you sluggish, as the body has to start working hard to digest them. Thus, items like cheese, butter should be best avoided before a run, as they tend to make you feel uncomfortable.

7. Spicy Food

While spicy food is good to up your metabolism, it’s not a great idea when you are gearing up for the long run. Spicy food can interfere with the gastrointestinal system of our body and can even cause heartburn.

8. Foods That Are High In Fibre And Carbohydrates

Though foods that are rich in fibre are great for health, they also land up creating gas in the intestinal tract. This can result in bloating and can make running cumbersome. Therefore, rather than having these food items before the run reserve them for an after-run meal because the fibre content in these food items will help to keep your bowel movements healthy, reduce the cholesterol levels and keep a tab on your blood sugar levels too.

Similarly, foods that are high in carbohydrates are equally hard to digest and should be the food runners must avoid!

Read More About 10 Foods That Are Hard to Digest

9. Substitutes Of Butter

When you need to pack a snack of toast for yourself, it’s best to use real butter rather than opting for butter substitutes. Butter substitutes are high in hydrogenated oils which can affect the heart. Thus, it is better to choose natural sources such as nuts, avocados, coconut oils, etc. These help you feel fuller faster, and their unsaturated fats help to maintain good heart health too.

10. Nuts

While nuts – both the salted and unsalted versions are great for runners but the salted ones are the best bet since runners tend to lose a lot of salt in their sweat, it’s best to consume these in moderation. Nuts are loaded with calories and can have a significant impact on your waistline. Similarly, nuts, the ones that are roasted in oil or are sugar-coated, are also a strict No!

11. Cream-Based Soups

Considering it’s the winter season, soups are a great healthy choice too. These not only keep you warm but also fill you up in the healthiest of ways. However, it’s best to limit yourself to any version of the soup, which is a cream of anything. Instead indulge in healthy servings of broth-based soups of sprouts, spinach, tomatoes, etc.

12. Artificial Sweeteners

Artificial sweeteners such as sucralose cannot afford to find a place on your dining table if you are an avid runner. They cause dehydration, increased sugar cravings and also result in the bodyweight shooting up.

Based on my experience, I have observed that including healthy carbohydrates in your diet may be beneficial for runners. Foods like rice, whole grain breads, pastas, and oatmeal provide you with sustained energy due to their complex carbohydrate content.

Dr. Siddharth Gupta, MD

Alternatives

In order to ensure that you are able to perform effectively when it matters most, a well-balanced diet is integral. Here are some things you can add to your diet that will help you reach the maximum of your potential:

1. Bananas

You may have often seen tennis players grab a banana between sets. Known for its high carbohydrate content, banana is one of the most energy-giving foods there is. Adding a banana to your breakfast and in between workouts can help increase stamina and strength.

2. Broccoli

Broccoli is one of those foods a runner should always have in their diet. Packed with Vitamin C, which helps prevent muscle fatigue especially after workouts, this vegetable is rich in calcium and Vitamin K which increases bone strength. Try adding this to your meals to shorten recovery periods between training sessions.

3. Oats

Another great breakfast option, oats has a high carbohydrate and fibre content. The high carbohydrate content adds the perfect boost for the morning run. Not just that, oats are perfect for those concerned about their diabetes.

Conclusion

The food that you consume should act as fuel to support your running goals. Thus, eating the right kind and right quantity of food items will not only boost your performance levels but also equip your body to fight injuries better.   So next time you go grocery shopping, keep this list in mind and be wary of the items that you should add to your shopping cart.

Read More About 9 Energy Giving Foods to Include in Your Diet

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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Food And Nutrition Tips During COVID-19

COVID-19 is still making new peaks in the graph. These rising COVID-19 cases in India have shown us the importance of our body’s immunity. 

People, now more than ever, are concerned about strengthening their immunity. But the truth is immunity never comes in the form of a capsule. It’s something one can strengthen through lifestyle modifications and you can do it too!

How Can You Build Your Immunity Against COVID-19? 

To date, the only method which gives you specific protection against COVID-19 is a vaccine. 

But there are several things you can do to boost your immunity in general. This will also protect you against the new disease hazard, mucormycosis, also known as the black fungus. 

One crucial lifestyle modification includes your diet. It is not just about the nutrients in the food – your food habits influence your body weight too and obesity (BMI>30 Kg/m2) is a significant risk factor that can foster many underlying health conditions. 

What Lifestyle Modifications Can Help Boost Immunity During Home Quarantine?

1. Have a healthy diet

One can meet all the daily vitamin requirements by having a properly balanced diet.

2. Sunbathing for at least 15 minutes 

Find one corner of your house that receives direct sunlight and sit under it for at least 15 minutes. Not just plants, but even humans require sunlight. 

The fundamental difference is that plants need it for photosynthesis (preparing their food). In contrast, humans need it to synthesise Vitamin D. Our skin has the precursor molecule of Vitamin D, which is converted to the active form in the presence of sunlight.

3. Indulge in yogas and home workouts

Studies show that yoga offers multitudes of benefits to our body, including the lungs. Also, daily exercise helps to maintain blood sugar levels, specifically for people with diabetes. Uncontrolled diabetes is an essential factor leading to severe COVID-19 infections.

4. Break the fake WhatsApp forward chain

Fake news and information incite more panic and hysteria amongst people. Stop forwarding fake WhatsApp messages from being circulated over the internet is as important as getting vaccinated. 

Check the authenticity of the information you receive. Do not start consuming medicines or any procedures based on these Whatsapp forwards without medical consultations. Every medication has potential side effects and consuming them without a doctor’s supervision can be hazardous. 

What Foods Should I Eat to Stay Healthy While Being Home Quarantined?

Vitamins and zinc capsules are prescribed worldwide to boost immunity. So, let us invest the same money buying food items rich in zinc and vitamins. Here is a list of six healthy and readily available food items that can help us strengthen our immunity system and keep ourselves healthy during this pandemic.

1. Lemon and other citrus fruits

Well, the days are gone when people used to say, ”An apple a day keeps the doctor away.” It just got updated to ”a lemonade a day, keeps the coronavirus away.”

Well, you can curb your medical bills and also restrain yourself from standing in a queue outside a pharmacy by just squeezing a lemon into a glass of water.

100 grams of lemon (i.e. two standard lemons approximately) is said to have around 53 mg of Vitamin C which is a powerful antioxidant. Not only does it help fight COVID-19 by building your immunity, but it also has many other health benefits too. It aids in weight loss, prevents kidney stones and also reduces the risk of cancer. 

2. Eggs

Although the sun is the best and the cheapest source of Vitamin D, eggs are also a rich source of Vitamin D. Fact says that 100 grams of boiled eggs contain around 87 IU(International Units) of Vitamin D. The RDA (Recommended Daily Allowance of Vitamin D is 600-700 IU(International Units). 

Eggs are also a good source of zinc. So, they also keep your immunity in check.

Apart from being rich in Vitamin D, eggs are also a rich source of proteins. Including this in your diet helps you maintain a balanced diet. Eggs are also one of the best sources of choline. 

Choline is a substance useful in making acetylcholine, which is a neurotransmitter. Hence, eggs also keep your nervous system healthy. It is specifically recommended for the elderly who are at an increased risk of suffering from neurodegenerative conditions.

3. Milk and other dairy products

The health benefits of milk need no special mention. Also known as the complete diet, milk is packed with many nutrients essential for our body. Calcium, phosphorus, potassium, vitamin D and vitamin B are some of them. Milk is also a rich source of protein. Doctors often recommend drinking milk for older adults at an increased risk of suffering from pathological bone fractures due to osteoporosis. 

4. Green leafy vegetables

A list of healthy foods is always incomplete without green leafy vegetables. Their property of being rich in vitamins, minerals and fibres but low in calories makes them an integral part of every diet. Especially, if you are trying to shed some pounds, you may run for hours on the treadmill, but the hard work will be in vain if you consume an unhealthy diet. 

Being overweight and obese are some of the most typical risk factors of diabetes and other fatal diseases. Diabetes is one of the critical comorbidities leading to a severe COVID-19 infection. So, indirectly, green leafy vegetables help you lose weight and decrease your chances of suffering from other diseases.  

5. Don’t eat foods labelled with added sugar

The graph has not stabilised yet. Health experts say that ‘’India should also be prepared for a third wave.” And how are you supposed to do that? 

One thing that people with diabetes must do is, keep a strong watch on their blood sugar levels. Uncontrolled diabetes not just increases your chances of contracting COVID-19 but also suffering from severe COVID-19 infection. And one ground rule you need to follow to keep your blood sugar level under control is to avoid every canned food which has added sugar in it. 

Additionally, if you’re losing weight or fear gaining weight, then added sugar food items are the last thing you should eat.

6. Meat and oily fish

Apart from carbohydrates from rice and wheat, you need some protein to have a balanced diet. Meat and oily fish serve as a rich source of protein your diet demands. 

Also, cardiologists recommend eating oily fish as it contains omega-3 fatty acids that keep your heart healthy. 

But it is important to note that you should avoid taking red meat as it contains saturated fats that increase your blood cholesterol level, leading to CAD (Coronary Artery Diseases). 

When will COVID-19 end in India? Hard to predict. We also don’t know what associated risks are going to follow COVID-19. It has already started infecting people: the black fungus or mucormycosis. 

Recently, we saw increased usage of steroids in COVID-19 treatment and these steroids suppress our immunity. And this instead makes a fertile land for other disease conditions. 

How is one supposed to escape this vicious cycle? By preventing getting infected with COVID-19 in the first place. So, use this lockdown as a chance to boost up your immunity.

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

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.

Super Healthy Foods That Are Essential For Health

Food is the best topic for everyone at any time. Now, most of the people are health conscious about their food! There are massive amounts of foods that are healthy and tasty. You can welcome good health by filling your plate with fruits, vegetables, protein and other whole foods. 

Various food items are healthy and should be eaten regularly. A balanced diet is the secret of good health. Although it is difficult to make a list of all healthy foods, here we tried to enlist few popular healthy foods that you must add to your diet –

1: Vegetables  

Broccoli is the trending vegetable in the diet chart these days. It is a cruciferous vegetable that can be consumed raw and cooked. It is an excellent source of vitamin C, minerals – calcium, potassium and proteins.

Green leafy vegetables are an essential part of our healthy diet. Leafy vegetables such as spinach, kale, micro-green, collard-greens and celery are rich in multiple vitamins, minerals, antioxidants and fibers.

Spicy, hot peppers are crunchy and sweet. It is also a great source of antioxidants and vitamin C. Bell peppers come in several colors, including red, yellow and green. It contains a metabolism-boosting compound, dihydrocapsiate and high vitamin-C content. Sweet red and green peppers can help you lose weight. 

Carrots are a well-known vegetable that help your eye health. It is rich in vitamin A, vitamin C, vitamin K, potassium and fiber. Beta-carotene-the compound that gives carrots their orange hue may help reduce the risk of getting cancer and eye disorders. 

Without onion, our meals are incomplete. Onions have a strong flavor and quercetin, a flavonoid that increases blood flow and activates protein. 

Garlic is essential with its multiple benefits. It is rich in bioactive organo-sulfur compounds that have biological effects on our bodies.

2: Fruits  

The most trending fruit this day is avocado. Avocado is a sweet and creamy fruit rich in healthy fats, vitamin B, vitamin K, vitamin E and fibers.

Apples are a great source of vitamins, fibers and antioxidants. It helps to destroy free radicals in the body that are harmful. Apples can be a perfect snack if you find yourself hungry between meals.

Berries like strawberry, blackberry and blueberries are an excellent source of antioxidants and vitamin C. They are highly nutritious and low in both carbs and calories.

This super-fruit is rich in a high amount of potassium. It is also rich in vitamin B6 and fiber.

It is one of the best citrus fruits that are rich in vitamin C and antioxidants. Citrus fruits such as oranges, lemons and kiwi are beneficial for our health. 

3: Nuts and seeds  

Almond is one of the greatest nuts amongst other nuts. It is rich in vitamin E, antioxidants, magnesium and fiber. 

Walnuts are a good source of healthful fats, protein and fiber. They may enhance heart and bone health and help in weight management.

Chia seeds are the most beneficial seeds for our body that contain significant amounts of omega-3 fatty acids, magnesium, manganese, calcium and various other nutrients.

Flax seeds are nutritious seeds that may be beneficial for heart health and reduce the risk of stroke. It is rich in alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid. 

Pumpkin seeds can be consumed raw or roasted that can keep you full and energized longer. It is an excellent source of protein and unsaturated fats, including omega-3 and omega-6 fatty acids, iron, calcium, vitamin B2, folate and beta-carotene. 

Based on my experience, including 25 grams of soy protein in your daily diet can be beneficial in reducing cholesterol levels when combined with a low-fat diet. The soy protein’s mechanism of action involves lowering LDL cholesterol, the “bad” cholesterol, and potentially improving your overall heart health.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

4: Grains and lentils  

Whole grains such as oats, barley, wheat and millets are high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber. 

Lentils are the type of pulses that provide high amounts of fiber, magnesium and potassium. 

5: Animal products  

It is the best and tasty option of vitamins, including B-2 and B-12, proteins, calcium, essential amino acids and leucine. The egg yolk contains more nutrients than the egg white. 

Chicken is low in calories, fat and also cost-effective. It is the best source of proteins. 

Lean beef is the best source of proteins, vitamins and iron. Lean beef helps muscle growth, reduces tiredness and fatigue.

Fatty fish such as salmon and mackerel are excellent sources of omega-3 fatty acids, vitamin D and calcium. 

In my experience, incorporating beans and lentils into your diet can have several health benefits. These legumes are rich in fiber, which can help regulate blood sugar levels and improve digestive health. Additionally, they provide a good source of plant-based protein, making them a nutritious and filling option for your meals.

Dr. Rajeev Singh, BAMS

Also Read: Brown Egg Vs White Eggs: Decoding Nutritional Facts and Myths

6: Dairy products  

Whole milk contains all nutrients which your body requires. It is very high in vitamins, calcium, quality animal protein and healthy fats. It is essential for your bone growth. 

Yogurt is fermented milk that includes live bacteria. It works as probiotics that help to improve immunity and metabolism. It is also rich in calcium and proteins. 

It is a very delicious and nutritious source of calcium and protein. Cheese is low in carbs and sugar. 

Several foods are essential for our body to grow. Hence, it is tough to label a specific food as nutritious. Many of the foods are a great snack and packed with vitamins and antioxidants.

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

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.

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