Do you know that diet plays a vital role in managing your blood sugar levels? Maintaining a balanced diet by including more of certain foods and limiting some foods helps keep control over your diabetes.

We will discuss mainly two major types of diabetes:

Type 1: Also called juvenile diabetes, is a condition in which the pancreas produces little or no insulin (hormone helping sugar to enter the cells to produce energy). It is mostly seen in children.

Type 2: This mainly occurs in adults and is a condition in which, apart from the pancreas producing less insulin, the cells do not respond well to insulin and take less sugar. This is usually found in adults.

Managing diabetes with a diet is simple- eating healthy food naturally rich in nutrients and low in fats and calories, in moderate amounts and at regular times. The key ingredients must be more greens, fruits, and whole grains.

We, through this article, aim to guide you over the best diet for people with diabetes with foods that you must include and those to avoid for both type1 and type 2 diabetes. With the help of your dietician, you can have a healthy diet plan to achieve fair control over your blood sugar levels.

Feel free to skip ahead if one topic catches your eye: 

1. The best diet for diabetes- What to Eat
2. The best diet for diabetes- What not to Eat
3. FAQs

 Takeaway

1. What is the best diet for diabetes patients- What to eat?

A diabetic diet plan will help manage your sugar levels, and weight and control risks like high blood pressure and high blood fats. There is no standard diet, but you and your nutritionist can create a plan that works for you in the long run.

Basically, for both type 1 and 2 diabetes, a healthy diet includes foods low in GI (Glycemic index), low carbohydrates and fats, moderate proteins, lots of vitamins and minerals, fruits, and food rich in fiber.

 Type 1 diabetic diet:

It is important to keep consistency in your diet by not skipping meals and eating around the same time. Your diet will depend upon your body weight, insulin, and type of work and exercise.

Diet must include:

• Green leafy vegetables like spinach, kale, cabbage, lettuce
• Lentils and beans
• Whole grains like oats, brown rice, whole wheat
• Berries like blueberries, raspberries, strawberries, blackberries
• Nuts like walnuts, almonds, pistachios, etc.
• Citrus fruits like oranges, grapefruit, lemons
• Fatty fish like salmon and sardines
• Fat-free milk, yogurt, etc.

As type 1 diabetes mostly occurs in children, the diet has to include more proteins than the diet for type 2 diabetics, should not be very rigid, and must be child friendly.

The best diet for people with type 2 diabetes:

The main aim of managing type 2 diabetes is to reverse the insulin resistance of the cells and maintain healthy blood glucose levels. Weight management through diet and exercise plays an essential role. Diet must include:

• Fruits and vegetables
• Legumes like peas, beans, lentils
• Whole grains (minimally processed) brown rice, wheat, and oats.
• Moderate amounts of dates, avocados, nuts, seeds, soybeans, tofu, coconut, etc.
• Lesser amounts of animal proteins like organ meat, fatty fish with more omega -3 – fatty acids.
• Sweet potatoes in moderation (Helps to reduce the cells’ insulin resistance)

There are different healthy best diets for diabetic patients:

• Low Carbohydrate diet:

  It reduces carbohydrate content in your diet according to the body weight. This diet makes your body use fats instead of glucose for energy production (Ketosis)to improve sugar levels and maintain a moderate weight. Foods include:

o fatty fish,

o meat,

o vegetables and fruits

o nuts and seeds

o Olive oil

Recommended for both type 1 and type 2 diabetes.

• Paleolithic diet: This is based on a non-processed diet consumed during the ancestral age. This restricts a carbohydrate diet even more than a low-carb diet but is considered more filling. This insists on eating:

o Fruits

o Vegetables

o Nuts and seeds

o Omega -3- fatty acid-rich fish like salmon, mackerel, and tuna.

o Oils from nuts and fruits like olive oil and walnut oil.

It is recommended mainly for type 2 diabetes.

• Mediterranean diet: This focuses on people’s eating habits in Italy and Greece. It involves making small changes in your usual diet, which is easy to follow in the long run. It aims to reduce carbohydrates to some extent and focuses on whole grains and unprocessed food like:

o Plant-based foods like nuts and seeds

o Herbs, spices

o Fruits and vegetables

o Legumes and whole grains

o Fatty fish have more omega-3 –fatty acids, which help decrease triglycerides, reduce blood clotting, and lower the risk of heart failure.

o Olive oil is the main source of added fat in the Mediterranean diet.

It is a popular diet for type 1 diabetes and beneficial for type 2.

•  Vegetarian/ vegan diet: This includes only plant-based foods and no meat, fish, eggs, or dairy. Including:

o Fruits and vegetables

o Beans and legumes like peas

o Whole grains

o Nuts and seeds

o Brown rice

o Whole wheat

o Millets like jowar, bajra, ragi, etc.

To avoid deficiencies, vegans must supplement their diet with vitamins, vitamin-fortified cereals, and fortified soy products.

It is a popular diet for type 2 diabetes but can be used for type 1, keeping a balance with insulin.

2. The best diet for diabetes- What not to Eat

Both types 1 and 2 must avoid high GI foods, trans saturated fats, too many animal proteins, and sugary foods.

Foods to be avoided for Type 1 diabetes:

• Sugary foods
• White bread
•  white pasta
• Cookies, processed foods, chips, etc.
• Sodas (Both regular and diet)
• Anything written as hydrogenated on the label.
• High-fat animal products
• Fried food

Foods to be avoided for type 2 diabetes:

• Sugary foods and soda
• Fruits juices with sugar
• Food with high fructose corn syrup.
• Processed and red meats.
• Dried fruits
• White carbs
• Full-fat dairy products
• High-fat meat like beef, sausages, hot dogs
• Packed foods like chips, crackers, cookies, etc.
• Fried foods

FAQs

1. Why should my daily diet be consistent?

Consistency is vital to prevent your blood sugar from going too high or too low and helps you decide the dose of your medications more accurately.

2. Should I eliminate sugar in my diet completely?

Occasionally you can very well enjoy your favorite dessert. The important thing is moderation. You can cut on other carbohydrates when you eat sweets.

3. Can a person with diabetes have a high protein diet?

No, too many proteins, especially animal proteins, may cause insulin resistance. There should be a balanced diet including protein, carbohydrates, and fats, as recommended by the best dietician in Delhi for diabetes.

Takeaway

Visit Sugati, a center for diet and wellness, to get the highest quality of nutritional and wellness services. At Sugati, a holistic approach is practiced for complete preventive and lifestyle management to ensure you achieve the best health and fitness through customized, unique, simple, and sustainable solutions by the best dietician for diabetes in Delhi. The LEAN (lifestyle, exercise, attitude, and nutrition) is their principle to make you look and feel the best of yourself.

Indian weddings are no less than a festival. For the brides-to-be, the months prior to their wedding are bittersweet and extremely tiresome. Shopping, invitations, bookings, trials – the hassle begins months before the wedding itself! But what about your looks and appearance? Every bride wants to look gorgeous and breathtaking on her special day. You surely would, too. So, it is important that, just like everything else, you start preparing to look your best, months before your special occasion! And for that, along with proper skincare and workout, you will need a pre-wedding diet plan too. To ease up your worries, we have assembled the best diet plan proven to shape you up and give you the bridely glow!

Table of Contents

1. Tips to Follow before Getting on with Your Pre-wedding Diet.
2. The Best Pre-wedding Diet Plan for Weight Loss and Bridal Glow-up.
3. Things to Avoid During the Months Prior to Your Wedding.
4. FAQs.
5. Have a Happy Wedding!.

1. Tips to Follow before Getting on with Your Pre-wedding Diet

Preparing and getting on with a proper diet plan in the midst of planning a wedding can be difficult. It is easy to get confused and overwhelmed. But if you take some time to plot it all out, things will get much easier. Follow these tips while scheduling your wedding diet plan.
Consult an expert dietician to double-check your diet plan for weight loss, glow-up or both.
Break down your pre-wedding diet plan into short-term goals. Set up the calorie consumption limit for a week, or how much weight you need to lose in the next 10 days. This will help you stay motivated throughout the months.
Set up a workout routine. This would add up to the results of dieting. Pilates, yoga, cycling or even jogging and walking regularly have wonderful results.
Discipline yourself. You may be tempted to have a cheat day once in a while or skip working out. But strictly follow your bridal diet and workout schedule and keep ticking off your daily and weekly goals on the list.

2. The Best Pre-wedding Diet Plan for Weight Loss and Bridal Glow-up

It is best to start following a diet plan about 3 to 4 months before your wedding day. This gives your body plenty of time to get used to and respond to the food.
Here is the best diet plan proved to aid in weight loss and make you glow from within!

In the Morning

What you eat and drink within an hour of waking up affects your body greatly. Begin your day with a glass of lemon water, jeera water or green tea. You can also pair up lukewarm water with a banana or 5–6 soaked almonds. This would clear out your gut and make you feel fresh.

For Breakfast

Avoid eating a heavy breakfast. Instead, include light foods, like idli sambhar, oats, upma or whole-wheat toast in your morning meals. Pair up oats with an egg white omelette and orange juice, or upma with oats cheela and spinach smoothie. You can design your own breakfast routine depending on what you like to eat. Boiled eggs, bananas, papaya and salads are some other options to choose from.

For Lunch

The diet plan for lunch is quite similar to what you would regularly eat. Just replace regular rice with brown rice as it contains fewer calories. Pair it up with dal containing spinach, cauliflower, and other veggies. Curd rice is also a delicious and healthy option!

For Dinner

For dinner, you can have baked chicken along with a salad or sauteed vegetables. Rotis made with multi-grain flour paired with dal and sabzi are also healthy. Remember to have dinner before 7:30 pm.

For Snacks

If you crave to eat something at random parts of a day, be prepared for that too! Roasted makhanas, coconut water, nuts, seeds, and peanut salad are healthy ways to tame down your cravings. You can also try fruit salad, sprout or chickpea salad sprinkled with pink salt, pepper and some lemon juice.

3. Things to Avoid During the Months Prior to Your Wedding

You can follow a strict diet plan and work out regularly, and still, it might not work. There are a few mistakes that can cancel out the effects of your diet and exercise. So you need to be aware of them and evade them to get the most effective results out of your hard work! Here is what you need to avoid.
Not Drinking Enough Water: Keeping yourself hydrated is the key to a fit body and glowing skin. So, drink at least 3 litres of water every day. But remember to not overdo it.
Sleepless Nights: They do not lie about the wonders of beauty sleep. At night, while you sleep, your body’s healing mechanism is at its peak. Your body is detoxified and de-stressed. Make sure you go to sleep before midnight at the latest.
Cheat Days: In regular diet plans, you would often have a cheat day where you could eat sweet, oily and processed food. But since this is your pre-wedding diet plan, there would be no cheat days. Strictly follow your diet every day for the best results.

4. FAQs

i) How soon before my wedding should I start dieting?

There are different diet plans for different time lengths. But it is best if you start dieting 3–4 months before your wedding. A healthy diet shows its effect gradually over time. Your body would need this time to adapt to the changes in your diet and respond to them.

ii) What foods burn belly fat the fastest?

As mentioned earlier, yoghurt, green tea, citrus fruits, and bananas burn down belly fat. Salmon, diluted vinegar, broccoli and bell peppers are also healthy options.

iii) What foods give glowing skin the fastest?

Beetroot, tomato and almonds are known to give glowing skin. Strawberries, carrots, soybeans, walnuts and peanuts are also good for skin and health benefits.

5. Have a Happy Wedding!

Adopting healthy eating and workout habits would help you stay beautiful and fit always. The diet plan for weight loss is a healthy way to keep yourself blooming and lively. Now that you have a proper pre-wedding diet plan and the guidelines to follow, you are all set for your wedding! This diet plan would help you to look your best self and glow from within.
However, everyone’s body is different and, to get the best results, it needs a different diet combination. So we advise that you visit a professional dietician and get a diet plan customized to provide you with the best results.

Kidneys, the active filters of the human body, need special attention to maintain optimal functionality. Here’s how to keep them healthy and active.

March 11 is celebrated as World Kidney Day. A pair of kidneys, the bean- shaped bilateral organs on the posterior side of the abdomen is an indispensable component of human anatomy. Kidney performs the function of filtration and excretion of waste materials to keep the alimentary and digestive system clear of all the impurities. It also plays a key role in regulation of blood pH and maintenance of electrolytes such sodium, potassium and phosphorus. Kidneys are actively responsible for maintenance of blood pressure and adrenal hormones secreted by the cap-like adrenal/suprarenal gland placed right on top of both the kidneys. Moreover, conversion of Vitamin D to its activated form takes place in the kidneys that facilitates calcium absorption. Kidney diseases are silent killers with massive effects on the overall quality of life. It is well known that people with kidney disease are more susceptible to heart and neurological diseases than the others. People with diabetes, hypertension, obesity or overweight or any other comorbidities are always at increased risk of contracting kidney disease.

Here are a few mantras to keep your kidneys happy and healthy

• Physical activity is must

Staying active and fit is the basic requirement to achieve or sustain good health. Keeping the body weight within ideal limits always helps in controlling blood pressure and further prevalence of CKD

• Cutting down intake of processed food

Intake of processed foods poses a very serious challenge on the overall functional abilities of kidney. Packaged biscuits, pickles, pasta, pizza- all these are considered as the most harmful sources with the potential to cause kidney damage and also they trigger diabetes which in turn exacerbates kidney conditions.

• Regular monitoring of blood sugar

Diabetes is a very common yet idiopathic health condition characterized by increased level of blood sugar. Thus, having an eye on the blood sugar level and making it a part of regular health checkup is very crucial, particularly for those who are inching towards the middle age or further.About half of people who have diabetes develop kidney damage; but this can be prevented/ limited if the diabetes is well controlled. Check your kidney function regularly with blood and urine tests.

• Regular monitoring of blood pressure

Just like blood sugar, monitoring the blood pressure level also holds equal importance. Lowering daily salt intake is extremely critical to keep blood pressure levels in check. The recommended sodium intake is 3-5 grams of salt per day. High blood pressure level is also very closely associated with high cholesterol and cardiovascular diseases. In case of a persistently elevated blood pressure level, an immediate consultation of a physician is always recommended.

• Adequate fluid intake

The ideal amount of fluid intake varies from person to person. A lot of external determinants come into play in order to decide the right amount for of fluid required for an individual. The determinants include exercise, climate, health conditions, pregnancy and breastfeeding. Normally 8 cups (or approximately 2 litres) per day is the prescribed amount of fluid for a healthy person in a comfortable climate condition which might vary commensurately with changing climate conditions. An individual with an already prevailing kidney condition needs to be extra cautious about fluid intake. Clinical consultation is highly recommended.

• Smoking kills

Smoking hinders the flow of blood to the kidneys. Reduced inflow of blood often leads to failed kidney functionality. Smoking also increases the risk of kidney cancer by about 50 per cent.

• Avoid frequent intake of over-the-counter anti-inflammatory drugs/painkillers

Common drugs such as non-steroidal anti-inflammatory (NSAIDS)/ pain-killer (e.g. drugs like ibuprofen) can harm the kidneys if taken regularly. Medicines, with prevalent kidney conditions, should always be taken with doctors’ approval.

• Checking kidney function particularly in presence of one or more of the ‘high risk’ factors

Here the risk factors include

1. Diabetes
2. Hypertension
3. Obesity
4. Family history of kidney disease

Correct nutrition can help alleviate the adverse effects of both cancer and the ensuing treatment.

Cancer devastates human body, and so do the chemotherapeutic treatment methods deployed to get rid of it. The strong medicines and corrosive chemotherapies weaken the body beyond healing. They make the recuperation process even more difficult. But, maintaining a healthy and nutritious diet throughout the recovery period and thereafter is a proven mechanism to cope with the adverse effects of cancer. Also, a balanced nutrition has several other perks on health overall.

Cancer has an undeniable nexus with the exponentially increasing traits of lifestyle disorder. Smoking, alcohol consumption, eating disorder, stress, lack of sleep, sedentary lifestyle, lack of physical activities, prolonged exposure to hazardous radiation – all these are the most common causes of lifestyle disorder. All of them have the potential to trigger the risk of getting cancer. This is why several cancer treatment repertoires often proactively include cutting off of many of these activities. Amidst these never ending examples of lifestyle disorder, a nutritious and balanced diet plays a pivotal role in keeping the risks at bay. It rejuvenates the human body by strengthening the immune system and thus reduces the susceptibility to infections and the possibility of succumbing to several other life threatening ailments including heart conditions.

Treatment of cancer often renders the affected human body very highly susceptible to multiple serious diseases. Foodborne illnesses are very common. Neutropenia is another health condition worth mentioning which exhibits an abnormal low count of white blood cells (Neutrophills). Microscopic organisms like fungi and gram-negative bacteria, available in food and drinks, often pose serious threats to the Neutropenic patients.

Neutropenic Diet – and guide

Safe preparation and handling of foods is more important than restricting intake of specific food groups, as balanced diet and nutrition is important for coping with chemotherapy and other kinds of cancer treatments. The diet concerns include

• Avoid raw or rare non-vegetarian food and uncooked or undercooked eggs. Check for the non-veg food quality well and Cook it well until it is well done.
• Thoroughly cook eggs (no runny yolks) and avoid foods containing raw eggs such as raw cookie dough or homemade mayonnaise etc.
• Go for pasteurized beverages. Boil the milk well and go for only packed curd/ yoghurt, fruit juices and beverages.
• Avoid food like cut fruits and salad, which are being exposed to open air for longer duration.
• Freshly cooked food should be included in the meal. Do not consume any food prepared in morning for lunch or dinner.
• Avoid raw sprouts, such as broccoli sprouts, pulses sprouts & alfalfa sprouts.
• Wash fresh fruits and vegetables before peeling. In addition, consume immediately after cutting.
• Go for pre-boiled water for drinking.
• Well roasted nuts and toasted breads to be consumed.
• If travelling focus on consuming whole fruits with thick peels like oranges/ apples/ banana.

Major challenges to be taken care of

• Eat keeping the oral health in mind

Chemotherapy and radiation therapy during cancer specifically in head or neck often causes irritation in the lining of the mouth, throat, and esophagus. This makes eating and swallowing a difficult task. Maintaining proper oral hygiene is imperative in cases of mouth sores.

• Cut off alcohol consumption

Alcohol has no boons and only banes. It contributes to dehydration. It weakens body’s immune system and adds no nutritional values to the already compromised body.

• Hydration is must

Dry mouth is a very common side effect of chemotherapy. To put a check on dehydration, adequate supply of fluids is imperative, barring caffeinated beverages as they can exacerbate the symptoms of dehydration. 8-10 glasses of water is likely to suffice.

• Frequent small meals throughout the day

Dividing the daily nutrition obtained from food into small 5-6 ‘mini’ meals throughout the day is always beneficial. It never lets the body run out of calories which, in turn gives the body adequate strength to cope with the harsh treatment methods. It also helps to deal with the side-effects like nausea. Eating every three hours thus is a nice plan to keep the body going.

• Poor dental health

Missing teeth, receding gums leading to loosening of teeth, mouth sores, and jaw pain- all these ultimately destroy normal appetite

Along with all these, its necessary to be very particular about healthy fats, good amount of protein in the diet. e.g- Olive oil/ Fish oil/ Avocados/Nuts and Seeds. In addition, eggs/ lean meat/ low fat dairy food/ soya foods etc.

Healthy delight for cancer patient

· Strawberry/ black grape yoghurt

Ingredients

• 500 gm of thick curd
• 5-6 strawberries
• 1 cup chopped grapes
• Khand or organic sugar for sweetness
• Ground nuts mix (almonds/walnuts/pistachios)
• Ground coconut – 2 tbsp.

Method:

• Mix all the ingredients well and enjoy at room temperature. (remember to take packed curd and wash the fruits properly or just blanch it in lukewarm water)

· Fennel + Flaxseed Shakarparas

Ingredients

• 4 cup flaxseed grounded
• 1 cup whole wheat Atta
• 1 tbsp. of herb
• Salt to taste
• 1 tbsp. of olive oil
• Grinded nuts mix (almonds/walnuts/pistachios)
• Grinded coconut – 4 tbsp.

Method:

• Combine all the ingredients in the bowl and knead into dough. Keep it aside for 30 minutes.
• Roll down the dough in thick big chapatti and cut down in diamonds.
• Bake the Shakarpara in preheated oven for 15 minutes at 180 degree Celsius.
• Serve hot or store it in airtight container.

Almost a third of our population suffers from fatty liver ailments. Here’s some diet tips to minimise the risk.

The risk of obesity is much complex than it seems as it lead to other diseases. There are approximately 650 million people who comes in obese category and the counting seems to increase massively due to the erratic lifestyle and unhealthy dietary habits.

The co-morbidities associated with obesity are also on a rise. One of them is fatty liver disease – which could be alcohol-induced or non-alcoholic fatty liver disease. Almost 1/3rd of the population is suffering from Fatty liver ailment, which is one of the leading contributors in liver failure.

A healthy diet

With one in six people with diabetes in the world living in India, the country has become known as the diabetes capital of the world. Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat.

Diets with a low glycaemic index (GI) are known to reduce risks of various diseases. Low GI intake in a single meal also has proven to limit the postprandial glycemic response (PPGR) to a subsequent meal; a concept termed the “second meal effect.”

Consuming a high protein and fiber diet prior to breakfast, results in almost 40 % reduction of PP glucose increment.

In type 1 or insulin dependent diabetes, patients taking a premeal before the breakfast, sometimes help in reduction of insulin doses as the risk of hyperglycemia or blood sugar level decreases subsequently.

Similarly in type 2 diabetes, the medicine doses also reduces significantly.

So diabetic patients need to be selective regarding food they eat to procure good results .

Fruits and vegetables

-Having diabetes doesn’t mean you can’t have fruits. Fruits and vegetables are naturally low in calories and are packed with lots of vitamins, minerals and fibre. They also add flavour and variety to every meal.

-Aim for a rainbow of colours to acquire benefits of various vitamins and minerals . Try to avoid fruit juices as they don’t have much fibre content. Also, try to avoid certain fruits like mangoes, lichis, jackfruits, sapota, green grapes, bananas from your diet. However, sometimes it can be an exception.

Protein foods like beans, nuts, pulses, eggs, meat and fish

Meat and fish are high in proteins, which keeps your muscles healthy. But a healthy diet means less red and processed meat since they are often linked to cancer and heart diseases. Oily fishes like mackerel, salmon and sardines have a lot of omega-3 oil, which helps to protect the heart.

Starchy foods

Starch-rich foods like potatoes, rice, pasta, bread, chapattis, naan and plantain contain carbohydrate, which is broken down into glucose and used by our cells as fuel. The problem with some starchy foods is that it can raise blood glucose levels quickly, which can make it harder for you to manage your diabetes. These foods have high glycaemic index (GI) –A good alternative over starchy foods is the one which affects blood glucose levels more slowly or in other words, foods with a low glycaemic index (GI), like wholegrain bread, whole-wheat pasta and , brown or wild rice should be preferred. Apart from low GI, they are supplied with surplus fibre, which helps to keep your digestive system healthy. So if you’re trying to cut down on carbs, avoid white bread, pasta and rice first.

Dairy foods and alternatives

Milk, cheese and yogurt are good sources of calcium and protein. Thus, it is great for your bones, teeth and muscles. But some dairy foods are also high in fat, particularly saturated fat, so try and choose the one with low fat.

Check for added sugar in lower-fat versions of dairy foods, like yogurt. It’s better to go for unsweetened yogurt and add some berries if you want to make it sweet. If you prefer a dairy alternative like soya milk, choose the one that’s unsweetened and calcium-fortified.

Oils and spreads

We need some fat in our diet but it should be unsaturated fat. This is because saturated fats can increase cholesterol in the blood, resulting in more heart diseases and strokes. The unhealthy options include: butter, palm nut oil and coconut oil.
Whereas healthier saturated fats includes: olive oil, vegetable oil, rapeseed oil, and spreads made from these oils, and nut butters.

Foods high in fat, salt and sugar

None of the foods high in fat, salt and sugar are required in a healthy diet. It is better to either avoid these or consume in a very low quantity occasionally as they adversely impact our body Foods such as: biscuits, crisps, chocolates, cakes, ice cream, butter and sugary drinks are high in calories, unsaturated fats and increase blood sugar levels, cholesterol which affects heart. Hence, you can opt for light or low-calorie alternatives. And the best drink to choose is water since it’s calorie free.

Tips for cutting these out

• Cook more meals from scratch at home, where you can control the amount of salt you use.
• Check food labels – look for green and orange colours. Reading labels help you to learn about the ingredients.
• Try unsweetened teas and coffees – they’re better than fruit juices and smoothies as they don’t add any extra calories and carbs.
• Banish the salt shaker from the table – black pepper, herbs and spices are great ways of adding extra flavour to your food.
• Replace the readymade ketchups/dressings and start preparing your own sauces, like tomato ketchup and tandoori marinades.

Below is an array of fruits, vegetables, grains, mixed foods with low glycemic index:

low-Glycemic Fruit
• Apples
• Dried apricots
• Under-ripe banana
• Peaches
• Strawberries
• Oranges
• Cherries
• Pears
• Plums

Low-Glycemic Vegetables
• Carrots
• Green peas
• Onions
• Lettuce
• Greens (spinach, kale, collards, beet)
• Green beans
• Tomatoes
• Cucumbers
• Bok choy
• Mushrooms
• Cabbage
• Broccoli
• Cauliflower
• Celery
• Eggplant
• Peppers (bell peppers, jalapenos, serrano, etc.)

Low-Glycemic Grains
• Barley
• Whole wheat kernels
• All-bran and Fiber One cereals
• Oat bran and rice bran cereals
• Whole grain atta/ foods

Low-Glycemic Dairy Products and Dairy-Substitute Products
• Skim, low-fat, and whole milk
• Plain yogurt
• Cheese (cheddar, swiss, mozzarella, brie, feta, blue, goat, etc.)
• Cottage cheese
• Soy milk and yogurt

Low-Glycemic Legumes
• Beans (chickpeas, kidney beans, pinto beans, black beans, navy beans, etc.)
• Split peas, black-eyed peas
• Lentils
• Home made chutney and dips
• Tofu and soy-based meat substitutes

Low-Glycemic Nuts and Seeds
• Peanuts
• Nuts (walnuts, macadamias, hazelnuts, almonds, cashews, etc.)
• Peanut butter
• Nut butter
• Seeds (pumpkin, sunflower, chia, flax, etc.)

Other/Mixed Foods
• Dark chocolate and 100% (unsweetened) chocolate
• Chili with beans
• Sandwich on whole-grain bread with meat/tuna/cheese and vegetables
• Peanut butter sandwich on whole-grain bread

Low-Glycemic, Less-Nutritious (Limit These)
• Snickers bar
• Pizza
• Tacos
• Banana bread
• Muffins
• Egg rolls

 

It’s been almost a year, since the outbreak of Covid-19, but the new developments to understand the viral infection are still ongoing. If a person recovers from Covid-19, there are sufficient chances that their body will build immunity to prevent from contracting the virus again. However, there remains a possibility for re-infection. Amongst the most susceptible individuals are: old-age people, those who tends to avoid preventive measures against immune defensive mechanism. Hence, post-Covid care is important for them. So far as we know Covid-19 is more than just a respiratory illness. Pneumonia, acute respiratory distress syndrome is some of the complications that the novel coronavirus can cause in the lungs. This damage in many cases last for several month post-Covid-19 infection.

There may be chances of lung complications such as pneumonia and, in the most severe cases, acute respiratory distress syndrome, or ARDS – a form of lung failure which could be fatal too. Many patients even face frequent congestion or breathing issues (shortness of breath/breathlessness). They are unable to breathe themselves. Thus are advised to have an oxygen facility available at their residence or to continue with nebulisation.

Here are a few remedies that you can opt to regain lungs health post covid-19.

• Cut down on excess intake of heat flushing food

The treatment medications used in Covid-19 are quite difficult to digest which causes severe digestion and congestion issues. Few patients even develop mouth sores or throat pain. In this case, foods like concentrated kaadhas, cinnamon, tulsi, excess dry fruits, and spicy food should be avoided.

• Take adequate protein

Representational Image

According to NICPR, National Institute of Cancer Prevention and Research, there are 2.25 million Indians suffering from cancer and more than 11 lakh new cancer cases are registered every year, claiming over 7 lakh precious lives.However, a healthy lifestyle is the key to fight against the disease. A well-balanced diet, adequate liquid intake, active lifestyle and mental well being is amongst the three parameters to help ace your long-term health and reduce side effects of cancer. People suffering from cancer or who are on medications witness various diet issues, including frequent taste changes and loss of appetite, weight loss, difficulty in swallowing, gastric problems, cachexia (wasting syndrome), inadequate fluid in the body (dehydration) followed by a lot of hot flushes.

Here are a few nutrition tips for patients who are undergoing cancer treatment amidst the Covid pandemic:

• Focus on your gut health: A group of microbiota consisting of microorganisms living in our intestinal tract, helps in management of gut health. Everyone has their own immune-supporting factory, and to fuel this factory, it is essential to consume fermented foods and probiotics daily. Try some yogurt, sauerkraut, kombucha, kimchi, Indian kanji, kefir and vinegar-based salads etc. Ensure to include one of these power-packed, probiotic-filled foods in your day with atleast 2 servings, every day!

• Anti-inflammatory foods: Anti-inflammatory foods help in reducing the inflammation/ swelling caused due to cancer cells/ treatment process. Foods rich in Omega 3 fatty acids like salmon, cod, halibut, steelhead, trout and low-mercury tuna, three times a week helps ease the impact of the disease. If not animal-based source, go for plant-based Omega 3 sources such as walnuts, chia seeds, avocado, and flaxseeds. These help in removing free radicals from your body like berries – cranberries/ gooseberries/ blueberries/ cherries/ strawberries; turmeric /ginger and garlic . Some cancer patients are not comfortable with extreme-smelling food, they can ignore it.

Immunity boosters: Herbs and spices are the best examples of natural immunity boosters. To help your body best fight viral infections, add a pinch of some of these immune-boosting herbs such as oregano; turmeric; black pepper; white pepper; sage; garlic;cinnamon; licorice and ginger. Some mushroom varieties like, broccoli, bell pepper, zucchini exhibits heart healthy benefits, with additional immunity-.

• Control heat flushes by keeping hydration at check: Did you know that the number one cause of fatigue is dehydration, or not enough fluid intake? Cancer patients should aim to consume atleast 2 liters of liquids a day, ranging from water, 100% juices, soups, to other low- calorie drinks such as almond milk and bone broth.

• Stay active and mentally happy: It is mandatory to be happy, in whatever you chose to do. From sretching, jogging , to riding bikes, or workout just keep moving. Do not let cancer be a barrier to life. As it is said, “Sitting is the new smoking”, which slowly and gradually harms your health. Always try to do regular meditation or listen to your favorite music and a timely sound sleep.

On International Yoga Day, Nutritionist Bipasha Das talks about heart-healthy foods you should include in your diet.

Nutritionist & Diet Counselor Bipasha Das of Sugati Clinic talks about #Teas which are great for #Health and #Wellbeing, and also how #Tea can be beneficial for expectant mothers. You could reach out to her with your #HealthQueries at sugati.health@gmail.com.

#TyphooHealthSeries

Sleep is an integral part of your daily lifestyle, as it is required in rejuvenating the healthy functioning of your mind and body. Sleep apnea related to obesity is quite common in today’s scenario. Sleep apnea is a disorder which includes sleep-related breathing disorder that leads individuals to repeatedly stop breathing during sleep. Not only it affects one’s quality of sleep, but it can also lead to health risks such as stroke, heart attack, congestive heart failure and excessive daytime sleepiness. In obese or overweight individuals sleep apnea is quite often because of compromised respiratory function when an individual’s trunk and neck area increase or lined with extra fat.

Usually, these kind of people are less motivated to diet or exercise because of daytime sleepiness as it lowers their energy levels and makes it difficult to commit to an exercise and/or diet program. Sleep deprivation also inhibit weight loss process – even while exercising and eating well. A study in 1999, proved restricting sleep to just 4 hours per night for a week brought healthy young adults to the point of metabolic disorders.

Exercise and sleep

Exercise is certainly good for one’s body and health, proper timing of exercise is necessary to maximize the beneficial effects. For example, a good workout is better to make you active and enthusiastic for your whole day. But doing exercise right before bedtime can lead to a poor night’s sleep. Experts recommends to exercise at least three hours before bedtime. Exercising is more likely related to your body temperature, which increases while doing exercise. This take as long as 6 hours to drop. As sleep is associated with cooler body temperature, it’s important to allow the body time to cool off before sleep.

Perfect breathing exercise and sleeping posture can induce good sleep by reducing the stress. For example 4-7-8 breathing technique (inhaling for 4 sec, than hold for 7 sec and exhale for 8 sec), Bhramari pranayama or Alternate nasal breathing exercise.

Severe or loud snoring are also one of the sign of sleep apnea which is also associated with high blood pressure, heart disease, and stroke. The way/position you sleep matters a lot. Based on the studies, people with sleep apnea slept better on their sides than on there back and were more wakeful the next day.

Diet and sleep

There is a vicious cycle in case of sleep apnea – the more tired you are, the more caffeine you’ll consume. This makes harder for your to fall asleep at night. In fact they are also loaded with sugar or artificial sugar and preservatives. In case of people with gastro-esophageal reflux (GERD), commonly known as acid reflux, diet and sleep go hand-in-hand. Those individuals with GERD often suffer from nighttime acidity/ heartburn.

Food is also related to sleep for good appetite and metabolism. As per the studies, people with insomnia are more likely to have bigger appetites due to the fact that their leptin levels (leptin is an appetite regulating hormone) fall, promoting appetite increase. This act like a link between appetite and sleep claiming that sleep and obesity are inter-linked.

There are few of food groups that induces sleep and weight reduction for example drinking chamomile tea, lettuce, barley grass powder, fish, kiwi fruit, warm milk etc. Moreover, Tryptophan is also used by your body to make Serotonin, which helps you sleep restfully. We should focus on eating foods with high levels of tryptophan and healthy carbs because they will help calm your brain, rather than make it more active. These foods are also referred to as “snooze foods”. For a restful night’s sleep, shoot for an early evening meal and a before-bed snack comprised of snooze foods. Here is a list of some snooze foods to store in your kitchen for when you need to wind down at night:

-Beans

-Hummus

-Lentils

-Whole Grains

-Almonds

-Pecan

-Eggs

-Pumpkin Seeds

-Sunflower Seeds

Lifestyle plays a pivotal role in managing your blood pressure levels. By just correcting our lifestyle you can avoid, delay or reduce the need for medication.

Did you know?

That weight-loss and belly-fat reduction are linked to your BP? Blood pressure is often proportional to weight. In some cases it is also related to disrupted breathing while you sleep, often known as sleep apnea, which further raises your blood pressure. One may reduce blood pressure by about 1 mm Hg with each 1 kg (about 2.2 pounds) of weight you lose.

That a regular exercise routine can work wonders for your BP? Regular physical activity starting from 30 minutes of walk and lasting to 60 – 150 min gymming, jogging etc can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. Some of the exercise type like aerobic, walking, jogging, cycling, swimming, dancing, also high-intensity interval training,

That a diet rich in potassium will help you control your BP? Diet rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol is best for it. This eating plan is also known as the Dietary Approaches to Stop Hypertension (DASH) diet. Consider boosting potassium levels in the body which includes fruits and vegetables, coconut water, lemon etc. Try to avoid table salt specifically in raw form. Better to go for Himalayan salt or rock salt instead of it.

That cutting down on sodium in your diet is the best way to maintain your BP? Even a small reduction in the sodium in your diet can improve blood pressure by about 5 to 6 mm Hg. As per RDA daily sodium requirement is 2,300 milligrams (mg) a day or less. Here are some tips for reducing sodium intake: start reading food labels, choose low-sodium alternatives of the foods and beverages. Eat fewer processed foods as most of sodium is added while processing for preservation. Don’t add extra salt from the top instead add herbs or spices to add flavour to your food.

That your alcohol intake is linked to your BP? Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points.

That every time you smoke your BP shoots up? Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.

That coffee and BP are not a happy combo? Caffeine can raise blood pressure up to 10 mm Hg specifically through coffee. But there is a case of resistance in which the excessive intake of coffee may have little or no effect on their blood pressure.

That stress is your worst enemy? High level of stress may contribute to high blood pressure. That is why it is being said to take a break from work in a while to start with fresh. Focus on specific issues to control and make plans to solve them.

One last word: Do keep a proper monitor to measure BP at home

Hormonal imbalance may happen to women at any point of time. Here are some useful tips that can help in dealing with it.

Every one out of ten women in India faces hormonal imbalance. Hormonal changes may affect women any time from birth to death. But the key to recover from all the imbalances is to maintain a healthy lifestyle.

Hormonal imbalance in women results in low or high cortisol, lower progesterone levels, high or low estrogen levels, high or low testosterone, under-active thyroid levels, insulin and leptin resistance. Hormonal imbalance like PCOS (polycystic ovarian syndrome) is the most common one, and is also a leading cause of infertility in women as it interferes with ovulation. PCOS is problematic and could pose as a major threat to both mother and baby, as it increases the rates of – miscarriage; gestational diabetes; preeclampsia; cesarean section; high birth weight etc.

How to know if you suffer from hormonal imbalance

Further, we need to understand the most common symptoms of hormonal imbalances:

Persistent Weight Gain – A variety of systems in your body such as the endocrine system, your thyroid, or your digestive system may all be playing a role in the imbalance that leads to weight gain.

Fatigue- When one feels exhausted every day, it implies that there might be lack of thyroid hormone, resulting in adrenal fatigue, or another form of hormonal imbalance.

Anxiety, Irritability and Depression- Anxiety, mood swings and depression are some of the basic symptoms that indicate hormonal imbalance.

Insomnia and Poor Sleep Patterns- These happen to women when there is a sharp drop in the hormone progesterone, that occurs just before menstruation.

Hot Flashes & Night Sweats- When the body produces estrogen more, or less than the standard amount, women tend to experience hot flashes, which means having sudden feeling of warmth usually over face and neck. Experiencing cold sweats is also a common symptom, when a person feels sudden chills in the body and sweats abnormally.

Food cravings- This occurs due to adrenal fatigue, insulin resistance, and other hormonal imbalances.

Persistent Acne- Imbalance in the androgen hormone causes deep and cystic acne. Testosterone stimulates excess production of oil on the face, leading to prevalence of persisting acne.

Weak Memory- Stress leads to production of high levels of cortisol, which thus hampers a person’s learning ability and weakens memory.

Digestive Problems- Chronic stress may lead to increase in the production of cortisol in adrenal glands. Irritable bowel syndrome (IBS) also increases due to abnormal serotonin levels in the body.

Headaches & Migraines- Hormonal imbalance around certain times of the menstrual cycle often results in migraines and headaches

Managing hormonal imbalance

-To consider mix of foods low in glycemic index (or GI, meaning they raise blood sugar slowly) which is also referred to as traditional Mediterranean diet.

– To consider foods rich in protein, especially lean protein such as think chicken breasts, eggs, and wild-caught fish; vegetables and most fruit; chia seeds, flaxseeds.

-Consuming nuts such as almonds, walnuts, pistachios, and pumpkin seeds.

-To consider intake of olive oil and some other unsaturated oils and fats, like flax oil, sesame oil, and groundnut oil.

-To eat whole grains like buckwheat, brown rice, ragi and quinoa and other millets.

-To avoid or to minimize caffeine, alcohol, fried foods, processed meat, peanuts, saturated fat, full-fat dairy, artificial sweeteners, and simple carbs or simple sugars like white bread, sweets, pastries, etc.

-Eating often every 2-3 hours, healthy food choices at least 80% of the time.

-Exercise in a must. Going out for roughly 30 minutes for exercise for 6 days a week along with strength training, cardio, interval training, and yoga can help keeping hormonal imbalance under control.

Chronic acidity, Acid Reflux or what’s called Gastroesophageal Reflux Disease (GERD) in medical parlance, is the back flow of stomach contents into the esophagus (food pipe). There are various reasons behind GERD, such as hiatus hernia (protrusion of part of the stomach through the diaphragm into the esophageal area), reflux esophagitis, abdominal pressure associated with obesity, or pregnancy pyrosis (heartburn during pregnancy). GERD is caused by a prolonged relaxation of the lower esophageal sphincter and delayed gastric emptying, causing irritation of the esophagus as there is abnormalities in the secretion of gastric acid, bile, and pepsin.

Symptoms associated with GERD

•Heartburn

•Sour taste with acid regurgitation

•Belching and bloating

Treatment for GERD may include medications advised by your doctor and certain dietary and lifestyle modification. Better to go for a combination of approaches.

Lifestyle modification:

•Maintain an upright posture (yoga posture) during meals and for 45 to 60 minutes after eating (to avoid backflow of stomach contents)

•Achieve and maintain a healthy body weight

•Elevate the head about 6 inches when sleeping

•Stop smoking

•Avoid eating within 2 to 3 hours of bedtime

•Avoid clothing that is tight around the stomach area

Things that aggravate GERD:

•High fat foods

•Caffeine

•Chocolate

•Onions

•Peppermint

•Carbonated beverages

•Alcohol

•Citrus and tomato products

Dietary recommendation:

•Limit high fat foods, e.g. fried foods, high fat baked goods, cakes/cream, ice cream, high fat cheeses, sausages, bacon, potato chips, etc. they are found to delay gastric emptying and decrease the LES pressure thereby prolonging the esophageal exposure time to stomach acid and the volume available for reflux.

•Adequate protein intake. protein increased the LES pressure thereby allowing the closure of the sphincter and reducing reflux. Specifically go for lean protein like egg whites, lean meat etc.

•Limit chocolate and coffee. It contains methylxanthine, which causes muscles to relax and lowers the LES (Lower Esophageal Sphincter) pressure and also stimulates gastric secretions, which induces acid reflux

•Limit or avoid alcohol, mint, citrus, tomatoes, and/or carbonated beverages according to individual tolerance. These foods may cause further irritation to damaged esophageal mucosa.

•Increase intake of Fruits and Vegetables for more fibre. Non citrus fruits such as bananas, melons, apples, and pears etc. to be preferred.

•Prefer Complex Carbohydrates. Oatmeal, whole grain bread, rice, and couscous. All of these are good sources of healthy complex carbs. Whole grains and brown rice add fiber to your diet.

•Healthier Fats. Try Monounsaturated fats for examples olive, sesame, canola, and sunflower; avocados oils; peanuts and peanut butter; and many nuts and seeds. Polyunsaturated fats variety of fat for examples include oils such as safflower, soybean, corn, flaxseed, and walnut; soybeans and tofu; and fatty fish such as salmon and trout.

Diabetes is a chronic disease, and one of the metabolic disorders, which occurs when the pancreas does not produce enough insulin hormone, or when the body cannot effectively use the insulin produced. This leads to an increased concentration of glucose in the blood also known as hyperglycaemia. Diabetes can be:

·Type 1 (earlier known as insulin-dependent or childhood-onset diabetes), characterised by lack of insulin production. Also abbreviated as IDDM

·Type 2 (earlier known as non-insulin-dependent or adult-onset diabetes), caused by the body’s ineffective use of insulin. It often results from excess body weight and physical inactivity. Also abbreviated as NIDDM

·Gestational diabetes is hyperglycaemia that is first recognised during pregnancy, which even leads to serious health risks for both the mother and child.

Diabetes is a growing challenge in India with an estimated 8.7% population in the age group of 20-70 years suffering from it. This growth in prevalence rate of diabetes and other non-communicable diseases is driven by a combination of factors such as rapid urbanisation, sedentary lifestyles, unhealthy diets, tobacco use, and increasing life expectancy. Obesity and overweight are the most important risk factors associated with diabetes.

Dietary intervention: Diabetes diet is based on eating five to seven small meals a day at regular times. This helps you better use the insulin that your body produces metabolically. Choose healthy complex carbohydrates, fibre-rich foods, fish and “good” fats.

·Healthy carbohydrates: During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into simpler blood glucose. Focus on healthy carbohydrates, such as: Fruits, Vegetables, Whole grains, Legumes such as beans and peas, Low-fat dairy products such as milk and cheese. Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

·Fibre-rich foods: Dietary fibre includes all parts of plant foods that your body can’t digest or absorb. Fibre moderates the bowel moment of the gut and aids digestion and helps control blood sugar levels. Foods high in fibre include: Vegetables, Fruits, Nuts, Legumes, such as beans and peas, Whole grains.

Foods to avoid

·Diabetes increases your risk of CHD and stroke by accelerating the development of clogged and hardened arteries.

·Saturated fats. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage and bacon. Also limit coconut and palm kernel oils.

·Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.

·Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.

·Sodium. Aim for less than 2,300 mg of sodium a day. Your doctor may suggest you aim for even less if you have high blood pressure.

As the cases of COVID-19 are on rise in India, and World Health Organisation (WHO) has declared it as pandemic situation there is no doubt we need to safeguard ourselves against infections. For this, it is best to your wash hands with soap and water regularly and avoid crowds.

In addition, here are some home remedies that you can incorporate in your daily life for boosting your immunity. From our ancient time, we have been in the practice of eating chyawanprash. A single spoon of this ayurvedic preparation, loaded with essential herbs rich in antioxidants has been a routine in the lives of many. This is considered an ayurvedic treatment for building immunity. In this article we will discuss about more such home remedies to boost your immunity.

* Tulsi ginger tea: Boil a litre of water with 1 tablespoon of dried ginger, 4 teaspoons of coriander seeds, 1tbsp of black pepper, 4 inch giloy stick and a fistful of fresh tulsi leaves. Strain it and drink with 1 tsp of honey or jiggery.

* Garlic milk with cinnamon and crystal sugar/khand/homey: Mix one glass of milk with four glasses of water and add three cloves of garlic in it. Boil it till it is reduced to one glass. Strain

it and drink this instead of tea/coffee with honey/sugar/khand along with cinnamon.

* Turmeric buttermilk: Add 1 teaspoon each of turmeric powder, asafoetida powder, fenugreek and fennel seeds with a few curry leaves to 500 ml of butter milk and warm it for five minutes. Drink twice or thrice daily.

All these concoction/ kadha work on your metabolism, which plays an important role in building our immunity. In addition, try to add ginger-garlic-chili paste to your curries /upma/gravy/batter. Maintain good hydration level in your body for cleansing action. Step up your probiotics intake – it is recommended to take at least take 2 servings of curd in a day. As vitamin C plays a vital role against the viral action, so increasing the intake of lemon/kiwi/oranges/sweet lime/amla- (Indian gooseberry) are good options for meeting this vital vitamin requirement in the body. It is also very important to continue with some home-based workouts.

As most of areas are locked down, many employees are being allowed to work from home. To get through these tense times, it is a good idea to incorporate these tips to help protect your family against coronavirus.

Always remember the basic tenet that prevention is better than cure.

But it’s in your hand what you opt to choose.

Globally, we are all dealing with uncertainty during the coronavirus CODIV-19 pandemic. If you are feeling worried, you’re not alone. I wanted to take this time to reach out and share some actionable steps that you can take to help keep you and your loved ones safe, healthy, and happy during this challenging time.

Did you know that you can find natural immune system boosters in certain foods? Here are some healthy foods that boost your immune system, while staying at home .

Carotenoids

Beta carotene is the most familiar carotenoid. It increases the number of infection-fighting cells, and is a powerful antioxidant that helps slow the aging process. Carotenoids can also lower the risk of heart disease and cancer. Foods that are high in carotenoids and act as immunity boosters are carrots, sweet potatoes, spinach, kale, leafy veggies, beetroot, broccoli and tomatoes.

Bioflavonoids

This group of phytonutrients aids the immune system by protecting the cells of the body against environmental pollutants and reduces cholesterol’s ability to cause clots in the arteries. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, is all you need. Cherries, grapes, and true fruit juices, true teas (not herbal teas), grains, celery, parsley, oranges, apple skin, onions, radishes, tomatoes, broccoli, leafy greens, dried or fresh berries are common foods and fruits that contain bioflavonoids and help buttress your immune system

Zinc

This valuable mineral increases the production of white blood cells which fight infection. Zinc also helps the body’s white blood cells fight more aggressively and can help fight cancer as well. However, since too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function, it is safest to stick with getting zinc from your diet and to aim for just 15 to 25 milligrams a day. Foods rich in zinc include sea food, red meat, chickpea, rajma, pumpkin seed, sunflower seeds, almonds, lentils and beans.

Garlic

This pungent member of the onion family stimulates the multiplication of infection-fighting white blood cells. One clove of crushed garlic daily on an empty stomach is all it takes. Recipes with garlic can be easily found in most cookbooks.

To enjoy a healthy life, taking care of your kidneys is as crucial as your heart. Here are some key tips that can keep these vital filters healthy

Kidneys are important organs of our body that work as the filter for the blood and other fluid waste The two bean-shaped organs, situated just above the waist, are completely responsible for maintaining chemical homeostasis for entire the body. Let’s get some enlightening details about how to keep it healthy and going.

Kidney problems can be diagnosed through the following tests –

•Blood test

•Urine test

•Kidney scans

•Kidney biopsy

•Chest X-ray – the aim here is to check for pulmonary edema (fluid retained in the lungs).

•Glomerular filtration rate (GFR) – GFR is a test that measures the glomerular filtration rate -it compares the levels of waste products in the patient’s blood and urine. GFR measures how many milliliters of waste the kidneys can filter per minute

Symptoms of Kidney issues –

The most common signs and symptoms of chronic kidney disease include:

•Anemia

•Blood in urine

•Dark urine

•Decreased mental alertness

•Decreased urine output

•Edema – swollen feet, hands, and ankles (face if edema is severe)

•Fatigue (tiredness)

•Hypertension (high blood pressure)

•Insomnia

•Itchy skin, can become persistent

•Loss of appetite

•Male inability to get or maintain an erection (erectile dysfunction)

•More frequent urination, especially at night

•Muscle cramps

•Muscle twitches

•Nausea

•Pain on the side or mid to lower back

•Panting (shortness of breath)

•Protein in urine

•Sudden change in bodyweight

•Unexplained headaches

TYPE OF KIDNEY DISEASES

1. Glomerulonephritis

2. Nephrosis

3. Acute renal failure

4. Chronic renal failure

5. Renal transplant

6. Kidney stones or urinary calculi

DIETARY MODIFICATIONS for Kidney disease management –

A renal diet is one that is low in sodium, phosphorous, and protein. A renal diet also includes consumption of high-quality protein and usually limiting fluids. Some patients may also need to limit potassium and calcium. Every person’s body is different, and according to the stage and type of renal disease, the diet and nutrition may vary.

PROTEIN

Renal patients are recommended high quality easily digestible protein. The amount may vary from patient stage and condition. Neutral nitrogen balance is achieved in patients with nondialysis CKD with a minimum of 0.6 g/kg/d of high biological value protein in stable nonacidotic patients when adequate calories are given.

Kidney-Friendly Proteins

-Chicken
-Cottage cheese
-Egg omelet
-Egg whites
-Fish
-Yogurt

PHOSPHORUS

The National Kidney Foundation recommends that serum calcium-phosphorus product be maintained at

Phosphorus can be found in many foods. Therefore, patients with compromised kidney function should work with a renal dietitian to help manage phosphorus levels.

Lower-phosphorous foods include:

-Italian, French or sourdough bread
-Corn or rice cereals and cream of wheat
-Unsalted popcorn
-Some light-colored sodas and lemonade

Higher-phosphorous foods to be avoided:

-Whole-grain bread
-Bran cereals and oatmeal
-Nuts and sunflower seeds
-Dark-colored colas

SODIUM

Normally, dietary sodium intake is restricted to 2000-4000 mg/d for patients with CKD to control hypertension, and to avoid excessive thirst and fluid consumption in patients with oliguria or anuria. Salt substitutes frequently contain potassium chloride, and patients should be instructed to avoid salt substitutes as they can precipitate hyperkalemia. In most nondialyzed patients with advanced renal failure, a daily intake of 1000-3000 mg (40-130 mEq) of sodium and 1500-3000 mL of fluid will maintain sodium and water balance. The requirement for sodium and water varies markedly, and each patient must be managed on an individual basis.

Too much sodium can be harmful for people with kidney disease because their kidneys are unable to eliminate excess sodium and fluid from the body. As sodium and fluid build up in the tissues and bloodstream, they may cause:

-Increased thirst

Edema: swelling in the legs, hands, and face

-High blood pressure

-Heart failure: excess fluid in the bloodstream can overwork your heart, making it enlarged and weak

-Shortness of breath: fluid can build up in the lungs, making it difficult to breathe

How can patients monitor their sodium intake?

-Always read food labels. Sodium content is always listed.

-Pay close attention to serving sizes.

-Use fresh meats.

-Choose fresh fruits and vegetables

-Avoid processed and canned / tinned foods.

-Compare brands and use items that are lowest in sodium.

-Use spices that do not list “salt” in their title (choose garlic powder instead of garlic salt.)

-Cook at home and do NOT add lot of salt.

POTASSIUM

Dietary potassium is generally restricted to 2000-3000 mg/d for patients requiring hemodialysis and 3000-4000 mg/d for patients requiring peritoneal dialysis.

Why should kidney patients monitor their potassium intake?

When the kidneys fail, they can no longer remove excess potassium, so potassium levels build up in the body. High potassium in the blood is called hyperkalemia, which can cause:

-Muscle weakness
-An irregular heart beat
-Slow pulse
-Heart attacks
-Death

How can patients monitor their potassium intake?

When the kidneys can no longer regulate potassium, a patient must monitor the potassium intake to ensure that potassium level in your blood is within safe limits. For this, make sure to:

1. Limit foods that are high in potassium.

2. Limit milk and dairy products to 8 oz per day.

3. Choose fresh citrus fruits and vegetables.

4. Avoid salt substitutes & seasonings with potassium.

5. Read labels on packaged foods & avoid potassium chloride.

6. Pay close attention to serving size.

Fluids

Fluid control is important for patients in the later stages of Chronic Kidney Disease because normal fluid consumption may cause fluid retention in the body, which could become dangerous. People on dialysis often have decreased urine output, so increased fluid in the body can put unnecessary pressure on the person’s heart and lungs.

To control fluid intake, one should:

-Not drink more than what your doctor orders

-Room temperature melting foods are recommended

-Water used in cooking also should be controlled.

KIDNEY STONE-

A kidney stone is a hard mass that forms from crystals in the urine.

Dietary changes recommended to prevent stones

1.Drink plenty of fluid: 2-3 quarts/day

-This includes any type of fluid such as water, coffee and lemonade which have been known to have a beneficial effect with the exception of grapefruit juice and soda.

-This will help produce less concentrated urine and ensure a good urine volume of at least 2.5L/day

2. Limit foods with high oxalate content

-Spinach, many berries, chocolate, wheat bran, nuts, beets, tea and rhubarb should be eliminated from your diet intake

3. Eat enough dietary calcium

-Three servings of dairy per day will help lower the risk of calcium stone formation. Eat with meals.

4. Avoid extra calcium supplements

-Calcium supplements should be individualized by your physician and registered kidney dietician

5. Eat a moderate amount of protein

-High protein intakes will cause the kidneys to excrete more calcium which may cause more stones to form in the kidney

6. Avoid high salt intake

-High sodium intake increases calcium in the urine which further increases the chances of developing stones

-Low salt diet is also important to control blood pressure.

7. Avoid high doses of vitamin C supplements

-It is recommended to take 60mg/day of vitamin C based on the US Dietary Reference Intake

-Excess amounts of 1000mg/day or more may produce more oxalate in the body

Bipasha Das is a dietician and health coach, who has worked in multi-speciality hospitals, corporate firms as well in community nutrition camps. She specialises in modern urban lifestyle and diet planning