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Know your blood/ serum Creatinine

creatinine-private-blood-tests-in-london

When it comes to blood tests, most are aware of blood sugar, cholesterol or haemoglobin levels. In the current times, we also know about Vitamin B12, D, and Calcium etc. But, have you ever come across “blood/serum creatinine levels”?

Recently, I came across somebody I know well with high levels of high blood/ serum creatinine levels. And, observed there is a lot of confusion between “Blood/serum creatinine levels” & “creatinine” that one takes as a supplement while working out in the gym. These are two different things. In this blog, I am talking about –Blood Creatinine.

What does it means when you have high blood creatinine levels?

Creatinine is produced in the body constantly. It is a by-product of creatinine phosphate in the muscle. Its value depends on the muscle mass that one has. Creatinine is carried through the bloodstream to the kidneys. It is filtered out by the kidneys and thrown out of the body through urine. The kidneys maintain the creatinine levels in the blood to a normal range. A creatinine level is an indicator of kidney function. High creatinine levels is a warning for impaired kidney function.

High level of creatinine is found during:

  1. Impaired kidney function
  2. kidney disease like glomerulonephritis, pyelonephritis
  3. Prostate disease
  4. Kidney Stones (urinary tract blockage)
  5. Heart disease
  6. Diabetes
  7. Medicines like ACE inhibitor (ACEI) or angiotensin II receptor antagonist (or angiotensin receptor blocker, ARB) taken.

creatinine-blood-test-s1-illustration

Creatinine Blood Test should be done if following symptoms are seen:

  1. fatigue and trouble sleeping
  2. loss of appetite
  3. swelling in the face, wrists, ankles, or abdomen
  4. lower back pain near the kidneys
  5. changes in urine output and frequency
  6. high blood pressure
  7. nausea
  8. vomiting

Normal Values of the Creatinine in Blood:

In male – 0.6 to 1.1 milligrams per dl of blood.

In female – 0.5 to 1.1 milligrams per dl of blood.

Infant – 0.2 milligram per dl of blood or above (due to less muscle mass).

A person with one kidney – 1.8 to 1.9 milligram per dl of the blood.

Lifestyle & Dietary modifications for high creatinine:

  1. Reduce water/fluid intake: Fluid intake needs to be monitored. Do not restrict fluids unless there is a fluid overload problem. If fluid retention is a problem, limit salt intake.
  1. Limit salt intake (Sodium): You should control the amount of salt going through the food. Add minimum salt as required. High sodium will cause water retention. Cut down on salt, cheese, pickles, instant soups, roasted and salted seeds and nuts & all types of fast foods. Specifically, avoid canned foods.
  1. Limit Potassium: Low-salt substitutes are not good either, as they contain high levels of potassium. Restricted eating high potassium containing such as tomato, potato, nuts and chocolates etc.
  1. Limit Phosphorus: Excess phosphorus can cause total kidney failure as well as bone disease and heart ailments. Reduce dairy products including milk, curd, and cheese. Cut down intake of foods like Shellfish, nuts, soya bean foods etc.
  1. Control Calcium: It is another concern for kidney patients, causing serious bone disease in later years if not controlled.
  1. Low protein diet: Low protein diet is recommended to reduce creatinine level. This avoids build-up of excess urea.
  1. Cigarettes and Alcohol: kill you anyway and, also does not help in the case of high Creatinine either.
  1. With diet control, the portion size also matters. If you eat in excess, the nutritional value changes considerably.
  1. Be active & Exercise regularly: High-intensity exercise could lead to impressive results. It may also help lower your risk for high blood pressure and diabetes which are the two main causes that lead to developing CKD (Chronic Kidney Diseases).

 Fruits and vegetables that are advised/not advised in kidney diseases:

  • It is advisable to take peaches, broccoli, onion, grapes, cabbage, pepper, cherries, cauliflower, apples, celery, berries, cucumber, pineapple, eggs, plums, green beans, tangerine, lettuce, watermelon and pears.
  • Restrict the intake of oranges and orange juice, asparagus, avocado, kiwi fruit, raisins or other dried fruits, bananas, cooked spinach, potatoes, pumpkin, prunes, etc.

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Healthy options to add in Milk

saffron-infusing

There is no denying that malt based drinks are a common ‘health food drinks’ in most houses today as has been for a few decades now. There are enticing ads claiming the benefits of these health drinks and how it is nutritious for your growing child. There are ads all over in News Papers, Magazines, TV and even online.

The other day, I was watching one such TV commercial that was promoting a malt based drink. The commercial in its usual enticing style of selling the product mentioned, the malt powder when added to milk – improves the quality of the milk. I kept wondering what is in that powder that helps them improve the nutritive value of Milk.

Out of curiosity to understand more, I went through couple of food labels of malt based milk drinks, I realised that most of these powders have a cereal base (any flour including wheat flour), soy, milk powder, loads of sugar, a flavouring agent like cocoa powder, and some vitamins and minerals.

These ads are so welcoming that most give in and buy the product. And, they don’t come cheap. They cost approximately Rs 300-Rs. 500 per kg. But, do we actually need to spend so much for just a cereal based powder with so much of sugar, colour and preservatives? And do they actually improve the quality of milk? How many of us know if these claims that have been made are true? Are these ‘health’ drinks truly healthy?

The ads claim that these health drinks helps absorb calcium from milk. Well, the truth is sugar hinders absorption of calcium and also depletes phosphorus. And, most of these powders contain loads of sugar.

The most common query I have come across while dealing with children, adolescence and a few adults too is they don’t like plain milk or are worried that whether plain milk would be sufficient. Hence, I have come up with few healthy options that will increase the nutritive value of milk and a few tasty options which make the milk taste better.

Healthy options

    1. Saffron: – Saffron milk is traditional milk in Indian families used only during special occasions, due to the high cost of saffron. The benefits of saffron are just as rich as the spice itself. It prevents cancer, helps in puberty in undernourished girls and helps grow healthy hair and skin. If this milk is had on a daily basis, it develops immunity, it prevents common cold and cough.

    1. Chestnut (Singhara) powder– The Potassium rich Chestnuts not only good for people with high blood pressure and heart patients but, are also very useful for pregnant women. They give a feeling of fullness hence also helps in weight loss. I enjoy adding chestnut powder during summer in my glass of milk as it gives cooling effect and prevents back pain.

    1. Turmeric: – Curcumin rich turmeric milk is one of the oldest and the best grandma’s recipes. It is the best home remedy for cold and cough. One cannot deny the benefits that turmeric milk gives as against antibiotic pills? In the west, Curcumin tablets have become a big craze and people are paying a bomb to buy and consume these tablets. On the other hand in India, turmeric is an integral ingredient in every kitchen. Let’s have yellow milk, to fight infections, body pains or just to feel fresh.

    1. Oats: – This fibre rich cereal is always suggested in my diets for people who just have milk for their breakfast. Adding on oats completes the meals by combining the good quality protein that is present in milk with high fibre carbohydrates. Adding a fruit or dry fruits to oats porridge is like a cherry on cake.

    1. Almonds and Pistachio powder: –Almond Milk (Badamdhoodh), just like saffron,also has traditional value to it. You also find these flavors in the market powders too. However, they come with lot of synthetic flavors. Instead, it takes just a few minutes to powder almonds and pistachios and the full packet of a kilo gets ready for a month’s use. The benefits of these dry fruits are known to most. They benefit people of all age group, from children to old age. The impact of it on brain and memory boosting makes it my favorite family drink.

Tasty options

  1. Dark cocoa: – Those who have been bought up with common chocolate flavoured milk find it a little tough to shift to other flavours. Hence, opting for a dark cocoa powder would be a healthy option. Dark Cocoa has a lot of antioxidants that boost cardio vascular health.

    1. Ragi – This one is my son’s favourite option as he always misunderstands it as chocolate milk. This calcium rich cereal is naturally a little sweet, and gives a perfect chocolate brown colour to the milk. Point to note- Use a small quantity (1 tsp. in 1 cup milk) of this flour as it is a thickening agent and the milk may get lumpy if used in a large quantity. Ragi porridge is a perfect drink for growing kids, pregnant women and elderly.

ragi

    1. Fruit– Milk can be an enjoyable drink at any time by preparing it as a milkshake. Those who find it boring to chew a fruit on daily basis can surely combine it with milk. For weight watchers, combine milk with fruits like watermelon, apple or kiwi whereas weight gainers can go for some high sugar fruits like mango, banana, figs etc.

    1. Dates: – Now this option is for sweet addicts who do not find any other options palatable because of lack of sweetness. They can freely use dates to sweeten their milk. This would be a very healthy post work out meal and filling snacks for young children.

You can also combine 2 options together, for eg:- A fruit/dry fruits and oats or pop in some flax seed powder in your singhara powder.

So if you find these options convenient for your daily milk dose, then dump those so called ‘Health Drink’ powders and “GO ALL NATURAL”.

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10 Lifestyle Changes for Fat Loss and Healthy Living

healthy-living

  • Choose and learn to like healthy food options: Many people who aim to lose fat and live a healthy life go on crash diets or have boiled meals thinking that their only way to achieve their goal is to eat bland food. It’s just a myth that “healthy” foods are not very appetizing. There are many recipes which are very healthy and also very delicious. The best way to start a healthy living is to do some research and make a list of some healthy recipes that are low in processed ingredients and are appetizing.
  • Always start your day with a nutritious breakfast: Breakfast is the most important meal of the day. After a long gap of 6-7 hours of sleep, our body needs the fuel (calories) to get our metabolism going and give us the sustained energy throughout the day. Breakfast should be a combination of quality carbohydrates, proteins and fats.
  • Mid- meal snacking: If you have the habit of snacking between meals during the day, select healthy snacking options. Opt for a serving of fruit or a handful of nuts that have good fibre content, vitamins and minerals. Avoid having snacks made out of refined flour, refined sugar and deep fried snacks.
  • Eat at regular intervals: Missing meals and eating after long gaps is a big no-no! A log gap between two meals switches our body to “starvation mode”. While in starvation mode, the BMR of the body reduces drastically to save energy. This environment in the body makes it very difficult to lose fat. Having meals at regular intervals keeps the BMR on the higher side and helps a lot in giving effective fat loss. It also avoids one from binge eating.
  • Opt for whole foods: Whole foods include whole grains and products made out of whole grains, fruits and vegetables. These foods are rich in Fibre, do not spike blood sugar levels and fill the stomach. They give satiety for a long period of time without adding on unnecessary calories. Fibrous foods are heavy to digest, increase the BMR of the body and hence give effective fat loss. Enjoying an occasional treat sometimes is fine, but, make it a habit to eat more whole foods.
  • Load your plate with salads and soups: Water-rich vegetables like cucumbers, gourds, tomatoes etc. gives satiety and avoids consumption of too many calories. Soups are also very water-rich foods but, choose clear soups over creamy soups. Having water-rich foods does not mean that one needs to ignore the good old water!
  • Practice mindful eating: It is very important that we concentrate on the food we eat and enjoy it. Mind and body connection is very powerful. Never eat sitting in front of a TV, while working on gadgets, when angry, depressed or tensed. In such times we tend to eat more and add on unnecessary calories. Chew the food well; it improves the process of digestion. Portion control is very important; it prevents adding on unnecessary calories. Also, guilt-eating is bad! Giving self an occasional treat will cut too much temptation and avoid binge eating.
  • Avoid stocking tempting foods at home: Never stock at home tempting, unhealthy foods like biscuits, cookies, cream crackers, chips, ice-creams, milk chocolates and deep fried snacks because, if you don’t have these in the house, you won’t be tempted to eat them.
  • Avoid “white” or “refined” foods: Foods made out of refined flour and refined sugars are of “low benefit and high risk”! They tend to increase the blood sugar levels drastically causing fat gain and diabetes. They also rob the body of certain vitamins. Refined foods are very low in fibre content and cause digestive disorders like hyperacidity, constipation, haemorrhoids, anal fissures etc.
  • Drink plenty of water throughout the day: Water is the best fat burner. 70% of our body is made up of water. Water acts as a catalyst, a reactant and a solvent in almost all the biochemical reactions taking place in the body. This keeps the body functions going on and helps in keeping the BMR on the higher side thus, giving effective fat loss. People believe that water should be had only when thirsty but that is not true. Thirst is, actually, a late indicator of dehydration. It’s best to drink water before feeling thirsty. Our mind sometimes registers thirst as hunger. At such times, instead of eating something just drink a big glass of water. Water acts as a medium through which toxins produced in the body are flushed out. Water enhances the production of new blood cells and muscle cells. Drinking good amounts of water also prevents digestive tract ailments such as hyperacidity, constipation, haemorrhoids, etc.

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Love Sweets! Take the Sugar free challenge – a personal account

Say no to sugar

How difficult it is when you love something beyond a limit and have to suddenly let it go? It’s very difficult. I went through this very recently when I let go of eating ‘Sugar’ for few days. Here is what I went through.

Being a qualified nutrition and dietician, the important aspects that are top of the mind for me is food, fitness, nutrition and everything that is necessary for a healthy lifestyle. Moreover, Challenges always attracts me. I have always liked to challenge myself as it gives me an insight about how strong my will power is and my potential to handle tough situations.

The Sugar Challenge was one such challenge that was thrown open to me. At GOQii office, we come up with challenges at frequent intervals related to fitness for our coaches and players. And, Sugar Challenge was one such challenge that was thrown open to us. I just could not resist taking it up more so given the fact that I love sweets- chocolates/pastries and everything else that is sweet. In a way I was a ‘Sugar Addict’.

I wanted to check whether I could stay away from eating sweets as the sugar challenge meant complete abstinence from refined sugar and food items that is either made of sugar or contained sugar like chocolates/sweets/bakery items. Why bakery items? Yes because even bread/toast/buns does contain SUGAR in good quantities.

Sugar is an addiction and you could call it a poison which makes you sluggish and gets stored as fat! I thought to myself it can’t get any better than this. This challenge could only keep me away from sweets specially chocolates. Some of my colleagues also joined me in this challenge. I guess when you know you have company to take up such a challenge it becomes a fun activity and you do not tend to perceive it as a challenge anymore. Also you are motivated to push yourself daily to keep at the challenge.

The next big question that popped was for how many days should we go for this challenge? 1 day was too less. (how I wish).. so we decided we would take it up for a week. At the back of my mind the top most thought was are 7 days too much? Will I be able to complete it successfully? But, then I felt no harm in giving it a shot.

With all enthusiasm, we started with the challenge. First 3 days were easy as still the excitement was at its peak. However, on the 4th day, it was a friend’s birthday and all the efforts went down the drain.. as I ended up having a piece of cake. The very next moment I was feeling extremely guilty about breaking the challenge.

Then, I thought there is always a next time and this time I was very sure that I am gonna follow the challenge diligently for all 7 days.. I gave the challenge another shot and this time around more strictly. So what did I do to keep to the challenge and not cheat?

First I stopped taking sugar in my teas. Secondly, as and when I used to get a sugar cravings I used to opt for healthy alternatives like dates/dried figs/fruits/chikki (as all of these sweets have jiggery in them which is a healthy alternative to refined Sugar).

Jaggery is not counted as sugar. It is comparatively healthier than sugar due to its trace mineral composition. Ideally, sugar is acidic in nature where generally pathogen breeds. When I took this challenge my constant effort was to make my body alkaline by having more of veggies/fruits/whole grain etc. Sugar makes you crave for more sugar and if you restrict it, it leads to mood swings and behavioural changes. Also, it makes your body dehydrated and fastens ageing process.

I found sweet substitutes as I said earlier, or set small milestones during the challenge to reach my goal. The benefits of staying off sugar made me feel lighter, increased my metabolic rate, made me more active and helped in getting rid of the toxins. Imagining a better me kept me motivated. And thus, I was able to successfully complete my sugar free challenge for 7 days.

It was a big accomplishment for me as never in my life, had I imagined that I would be able to stay away from chocolates for so long! This challenge has motivated me to the next level of consuming less or no sugar at all in the future.

Anyone can take up this challenge, if they want to get off their addiction and lead a better life. Even, people suffering from hypertension, diabetes can take up this challenge. For a diabetic, if the person’s sugar drops, a fruit would do. For individuals suffering from severe hypoglycemia, I would not recommend this challenge. Even otherwise I would advise that this challenge should be done under the supervision of your dietician, personal trainer or doctor. After this challenge, I do not get any more sugar cravings which has made a Happy me!

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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