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Body goes Nuts over Nuts

Nuts

Here is your guide to Nut allergy: Dos and don’t’s

Nuts! Oh…they sure can cause trouble if you are allergic to them and growing number of adults and kids alike are allergic to them. I became more attentive to this problem when my 3 year old daughter experienced allergic reactions. The doctor identified the red rashes all over her body, as an allergic reaction to some food.

The doctor asked me to cut down on 8 foods namely eggs, milk, peanuts, tree nuts, fish, shell fish, wheat and soy which accounts for about 90% of all the reactions.

So what type of food allergies are we talking about? It could be peanuts for one or tree nuts. (almonds, walnuts, pecans, cashew, Pistachios, hazelnuts).

Nut allergy is one of the most common types of food allergy in both children and adults. This allergy tends to last an entire lifetime, although about nine percent of children with a tree nut allergy and 20 percent of children with a peanut allergy eventually outgrow their allergy. On stopping the consumption of peanuts, the rashes never turned up, thus confirmed the nut allergy in case of my daughter.

The first thing that comes to one’s mind about having an allergy is, you picture non-stop  sneezing , running nose etc. But, unlike an allergic dust or spring flower that many have, a nut allergy can cause difficulty in breathing and other serious issues including skin rashes etc.   and could prove fatal at times.

Before we proceed towards, the symptoms, precautionary measures to take and substitutes, let’s quickly check out what exactly is a food allergy.

What is food allergy?

It is very important to know what is food allergy? People are seldom aware that one could be allergic to some food and that dust and flower allergies are not the only allergies that people may have.

The job of our body’s immune system is to identify and destroy the germs (such as bacteria or viruses) that make you sick. A food allergy occurs when this immune system wrongly identifies a harmless food as an allergen i.e a threat and attacks it.

When you come into contact with something that you are allergic to (an allergen), a group of cells in your body, called mast cells, release a substance called histamine. Histamine causes the tiny blood vessels in the tissues of your body to leak fluid which causes the tissues to swell. This results in a number of different symptoms.

The Symptoms may vary for person to person. Here is a list for you to go through. Basically the symptoms are divided into two categories-:

  1. Mild symptoms which can be cured by medication

Rashes, swelling of the extremities, redness and tenderness, hivesm nausea, stomach cramps, vomitting, diarrheo and breathing difficulty.

Quick action: Antihistamines such as diphenhydramine (Benadryl) or loratidine (Claritin) can help relieve rashes and hives. Cold, wet compresses can also help soothe irritated skin.

  1. Anaphylaxis: Life threatening

Constriction and tightening of airways, a swollen throat or the sensation of a lump in your throat that makes it difficult to breathe, Shock with a severe drop in blood pressure, Rapid pulse, Dizziness, lightheadedness or loss of consciousness

Quick Action: Emergency treatment is critical for anaphylaxis. Untreated, anaphylaxis can cause a coma or even death.

KEEP YOURSELF ALERT !!

A person with an allergy to one type of tree nut has a higher chance of being allergic to other types. Therefore, many experts advise patients with allergy to tree nuts to avoid all nuts. Here are few precautionary actions to need to take care of:

  1. Avoid peanuts and tree nuts. This means we also need to avoid foods containing them like cookies, candies, ice creams, yogurts, sauces, Thai, Chinese and Indian dishes that often contain peanut and tree nut. One can have these without the nuts in them.
  2. Read labels while you purchase foods from market. Keep at bay all the food products which say “may contain nuts” or “produced on shared equipment with nuts or peanuts”
  3. Be very cautious in the kitchen while using the equipments. Knife, spoon or any vessel in which peanut or nut food preparation was used should be properly washed before using it again.
  4. Inform about your allergy to everyone with whom you enjoy your food like your family, friends and colleagues so that they are careful while serving you food. When you visit a restaurant, be very careful to check the ingredient list or ask the manager about the foods served. Don’t feel shy and if they are not willing to share, better opt for some other restaurant. (Abroad restaurant menus do specify dishes that have nuts and warn anyone with nut allergy. But, in India we do have to ask and let the person know about your allergies)
  5. Keep rescue medicines on you at all times — not in your locker, but in a pocket, purse, or bag that’s with you.
  6. If your child is suffering from nuts allergy, inform this in their school.

Take care of your loved ones, by being extra careful of what they are eating. Make them happy by suggesting these alternatives such as sunflower seed butter or soy nut butter, hummus and nut free granola bars over peanuts and tree nuts.

Disclaimer: This blog is based on examples we have come across of people with Nut Allergy. To know if you’re allergic Please consult a doctor and do not go by your own judgement. An allergy test will confirm the allergies you have if any.

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Anabolic Steroids v/s Dietary Supplements – All you want to know

suppliments

We often hear people talking about “supplements” and “steroids”. We hear about how “protein powders are harmful to health as they contain steroids” and how people are hesitant to take vitamin supplements as they are “pills” and treat them like medications.

But, do people really understand what are anabolic steroids and dietary supplements? The answer is no. Large sections of the society are still unaware of the use and need of taking dietary supplements and anabolic steroids.

What are Anabolic Steroids and Dietary Supplements?

Anabolic Steroids: Anabolic steroids are synthetic (man-made) substances similar to male sex hormone, testosterone. The term “anabolic” means “growth”. Here, it refers to growth in muscle mass. Steroids are performance enhancing substances which cause an increase in muscle mass and physical strength. Some common examples of anabolic steroids include Androstenedione, Dehydrochloromethyltestosterone (Turinabol), Methandienone (Dianabol), Methyltestosterone (Android), Nandrolone (Durabolin), Oxandrolone (Oxandrin), Oxymetholone (Anadrol), Stanozolol (Winstrol).

Dietary Supplements: Dietary supplement is any product which is consumed orally and which contains dietary nutrients intended to supplement the diet. Dietary supplements may include amino acids, vitamins, minerals, herbs or other botanical ingredients (except tobacco), substances like enzymes and metabolites (glucosamine, creatine, alpha-lipoic acid, Coenzyme Q10).

Dietary supplements can be extracts or concentrates and may be available as tablets, capsules, softgels, gelcaps, liquids and powders. They are also available in the form of nutrition bars.

Dietary supplements cannot be categorized as foods or drugs and hence, they are not regulated by the FDA. Dietary supplements are regulated under DSHEA (Dietary Supplement and Health Education Act) passed in the US in 1994. DSHEA defines dietary or nutritional supplements as “a nutrient, a formulation, or some compound that is drug-free or natural”.

Use and abuse of anabolic steroids: Anabolic steroids stimulate growth in tissues, especially bone and muscles. They also increase the production of RBCs (Red blood Cells). Anabolic steroids can be taken orally, are injectable or are used externally. Anabolic steroids are used in the treatment of many medical issues such as delayed puberty in boys, sexual dysfunction in men, breast cancer in women, weight loss in HIV, osteoporosis, anemia, endometriosis and other conditions involving hormonal imbalance.

Now, Anabolic steroids are also abused at large. Some athletes’ may abuse anabolic steroids to build muscle mass, prolong endurance and enhance performance. Anabolic steroids are converted into testosterone in the body, beyond normal levels. This leads to some serious side effects like dramatic increase in muscle mass (Greater Anabolism), Organ damage (Liver disease, kidney disease, heart disease), impotence, gynecomastia (fat deposition on the chest due to increased estrogen levels causing abnormal breast enlargement in men), severe acne, hair fall, oily skin, stunted growth and height in teens, shrinking of testicles, azoospermia (absence of sperms in semen), menstrual irregularities in women, excess facial or body hair and deeper voice in women, irritability, increased aggression, mood swings, depression or suicidal tendencies, high blood pressure, alterations in cholesterol and other blood lipids, risk of viral and bacterial infections due to use of unsterile injections.

Anabolic steroids are also addictive. They make the user and abuser physically and psychologically dependant on them.

Use and benefits of dietary supplements: Nutritional or dietary supplements are, in simple words, foods in a concentrated form. Nutritional deficiency is the root cause of many diseases. These days, chronic diseases are on a high and are striking people at a much earlier age. Air and water pollution, overuse of chemical fertilizers and pesticides in agricultural practices, genetically engineered seeds, and depleted nutrient content in the soil are all responsible for the poor nutrient quality of the fruits and vegetables available in the market today.

The advantage of taking dietary supplements is that they provide adequate quantity of superior quality of nutrients, they give a specific combination and quantity of nutrients required at a particular time in a day and they make it convenient for the body to be supplied with all the essential nutrients.

Who all need to take dietary supplements? Dietary supplements are safe enough to be consumed by all of us. They are concentrated foods that help in building our immune system keeping us away from various diseases.

The modern day fast-paced lives, fast-food culture, increasing stress levels, deteriorating quality of fruits and vegetables are all the reasons for anyone and every one of us to turn to dietary supplements for attaining optimum health. People who are into intense exercise regimes, sports enthusiasts, athletes, competitive bodybuilders are the ones who need dietary supplements to repair the wear and tear in their body, grow and maintain healthy muscle mass, enhance their functionality and improve the immunity of the body. Also, Vegetarianism and veganism sometimes makes it difficult to get nutrients like complete proteins (with all the essential amino acids) and B12 vitamin .

But, simply consuming dietary supplements just for the sake of taking them is not right. Even natural substances can cause undesirable side effects, especially when taken in high doses. There are other things too, that go into building healthier bodies. They are, having an active lifestyle (adequate exercise), healthy eating habits and maintaining a positive state of mind. Finally, it all boils down to body, mind and soul connection.

The confusion between Anabolic Steroids and Dietary Supplements: There is a general fear that supplements may contain anabolic steroids. Due to the ignorance amongst the public and media hype, people easily confuse dietary supplements with anabolic steroids. Anabolic steroids are drugs that abnormally increase testosterone levels in the body whereas, dietary or nutritional supplements are concentrated forms of naturally occurring food nutrients like proteins, carbohydrates, omega 3 fatty acids, etc. Anabolic steroid use is prohibited by the International Olympic Committee (IOC).

The bottom line is that Anabolic Steroids and Dietary Supplements are worlds apart. Use them wisely, use them safely and you will benefit from them. Or else, “too much of anything is bad”!

Ps Note: Before starting on any dietary supplement or Anabolic Steroid its better that you consult your doctor

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Preparing the body for pregnancy

pregnancy-tips

Every couple desires to have a baby someday and all of them wish that from pregnancy to child-birth all goes well. Planning well is the key. Like as the saying goes-“The most important step of all is the first step”  And therefore why not start the very first that is conception be on a healthy note!

Why do we only focus on women when she is pregnant why not when she is preparing to get pregnant. So that her pregnancy is smooth.

Here are the five importants things that should be looked upon to start with a healthy pregnancy and getting ready for a beautiful change in your life….

1 2 3…I wanna be fat free:

pregnancy-care (1)

Before pregnancy, it is important to have a body weight close to your ideal body weight. During pregnancy on an average women gain 10-12 kg of weight which is required. While you are pregnant no doctor or health care professional will ask you to diet or follow a fat loss programme or low carb diet, etc. So better to start the best moments of your life with the best body.

Low body weight of women at reproductive age is mainly because of under supply of nutrients such as Vitamin A, E, C, Zinc  seleniun, iron and folic acid, essential fatty acid etc which play an important role in fertility.

In overweight and obese women there is high fat storage which leads to hormonal imbalance one of the common reasons for infertility. Fat cell release estrogen (hormone) which delays ovulation and disturbs menstrual cycle and act as a natural birth control. Other condition associated with obese women and pregnancy is gestational diabetes and pre-eclampsia.

But, ladies all these can be managed with simplest remedy that is exercise and eating right…

So wanna be mummy get into those sports gear and start with your exercise…Your baby would love to see a healthy mom at his/her first glance.

Tip: Better to start with pregnancy with a healthy weight to give birth to a healthy baby and minimize the health risk too. Try to exercise at-least 3 days in a week.

Most wanted- Folic acid and iron:

Folic acid supplements before pregnancy is must. The neural tube formation that is crucial for brain development happens in the first four weeks of pregnancy. This is the stage where in most mothers are unaware that they are pregnant especially when it is an unplanned pregnancy. Hence, it is very much important for all women of reproductive age to replinish their folic acid daily.

To lower down  the risk of neural tube defects one must take folic acid for at least three months before pregnancy and continue during pregnancy. Also along with supplements include food that are high in folate every day such as dark green leafy vegetable, beans, lentils, oranges etc.

Likewise iron is very much important to support the healthy development of the foetus. Due to increase blood volume during pregnancy it also increases the demand for iron in our body due to growing foetus. The better iron stores before pregnancy the better absorption of iron during pregnancy. Iron rich food includes whole grains, beans, red meat (but has saturated fats too), eggs and poultry etc.

Small tip: Better to have iron rich food with a Vitamin C source such as lemon water or amla which will aid in iron absorption. Also avoid caffeinated beverages.

Healthy omegas:

We live in a world where we are constantly surrounded by options in food which are fat rich junk and sugar filled caloric meals. Both ultimately contributes to fat storage in our body. Food such as meat, dairy products and many other processed food available in the market are high in saturated fat. It’s our choice or selection to get the good fat in our diet. Fatty acids rich in oily fish, nuts and oilseed are rich in essential fat that is omega 3 and omega 6 fatty acids. These essential fats are required for proper functioning of hormones in the body. And a slight disturbance in hormones has a great impact which in turn will affect the menstrual cycle causing infertility. It is always good to opt for lean fat which is present in white meat rather than red meat which is again high in saturated fat. The processed meat is even worse because it comes with combination of high sodium contents along with preservative.

Tip: Make a mixture of sunflower seeds, flax seeds, almonds, pumpkin seed and sesame seeds and use it a our garnish for sprinkling over the salads. It has good amount of essential fat.

Get that dose of Antioxidants daily:

Antioxidant act like a defense system in our body to de-activate the free radical species and hence preventbody from damaging. These antioxidant protects the reproductive organs (ovum, eggs, etc) of a woman from damage by these radicals and ensure their normal functioning.  The DNA is also protected from antioxidant which forms as a base to the child’s development.

Make sure the mother preparing for pregnancy makes a special note to count antioxidant rich food in their diet such as fresh colourful fruits and vegetables, nuts, etc

Keep away from stress :

It is the most important aspect which is mostly overlooked . High stress level can affect fertility too. Women who have delayed ovulation have high cortisol level which is a reason for infertility. Brain sends signals via hypothalamus to release hormones which will trigger  ovulation. In women with high stress levels these signals are altered and thereby disturbed menstrual cycle and fertility.

Tip: At-least devote 5 min of your day to meditation, indulge in your hobbies, best to de-stress.  Also first thing in the morning is to thinks how will you tackle your day, get a plan and then get in to action.

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Excruciating Knee Pain- can’t workout? Here are some dos and don’ts

knee_pain

India is rapidly getting on the fitness path. However, many who have been active have suddenly become inactive due to injuries and largely these injuries pertain to leg or back. Knee pain and back pain being the most common among the young adults.

Knee pain today has become one of the most common orthopedic pain ailment among people of all age groups. What was earlier considered to affect people after about 60 years of age is now striking people earlier, reason being wrong foot wear, injury, bad and sedentary lifestyle, body weight, etc.

Let me cite my own example: I had injured my knee during the rainy season due to wrong shoes while performing an adventure activity. I couldn’t walk for few days as I had ruptured my ligament. It was a ligament strain. Thereafter, my knee became a hindrance for my workout. Doctor suggested rest and no workout.

I had to skip everything, right from running, working out, playing a sport. And I felt miserable and helpless that an injury stopped me from so many things. This is exactly the scenario with many of the people I consult. Most come up with the same issue of Knee injury so exercise is a NO NO, which is necessary for being fit.

First and foremost one needs to understand there are different kinds of Knee pain, it can be an injury, strained past injury, excessive weight, high uric acid, joint pain, arthritis. Depending upon what it is exactly that is giving the pain; there are different or similar solutions to it. In my case too, I spoke to different experts like Physiotherapist or My Trainer and I figured out that I need not stop exercising. I need to work on the strengthening of the knee and avoiding exercises that would worsen it.

In cases like High Uric acid and joint pain, of course dietary changes play a major role but exercises also need to be a part of recovery.

Things that would bother it more is exercises like Squats, that is why your doctor says start using western toilet and don’t sit down, as that motion would impact more on your knee and give pain.

Also avoid lunges, a form of exercise. Jumping moments as it would give shock to your joints especially the knees.

How do we still continue to be active with the knee pain?

What can be done? 

1. Exercise to strengthen it: Sit on a chair and raise your leg up and put it down again, repeat this for 10 times in a set of two. After few weeks, repeat the same exercise with little ankle weights, if you can manage.

2. Roll up a towel or a cloth: to form a cylindrical type format and keep that under your knee with the leg extended, try to press that with the knee and then release, repeat this for 4-5 times.

You can follow these two exercises for a better and stronger knee muscles.

3. Avoid running, squats, jumping movements

4. Eat foods that make your knee stronger Walnuts, Almonds, Milk and Milk products

5. In certain cases physiotherapy exercises will be needed.

6. Strengthen the supporting muscles like glutes( hip muscle), core muscles and leg muscles.

7. Stretching the leg muscles will also help as the stiffness in this part of muscle can cause difficulty in movement of the knee leading to pain.

8. Anti inflammatory and high antioxidants food like fruits, vegetables, fish, nuts.

9. Have food rich on Omega 3 like flaxseed and fish

10. Home made ghee of cow’s milk.

11. Maintain body weight.

12. Warm up well before any type of activity.

13. Opt for swimming as it helps a lot in knee issue.

14. Wear proper fitting shoes

15. Do not increase or decrease your activity. Keep it moderate.

16. Increase your Calcium & D3 uptake. Sources can be Milk, cheese, cottage cheese, egg yolk

( avoid for people have high cholesterol/ triglycerides), Ragi, Broccoli, Nuts, Fish.

All these points can make your knee pain better and make it more stronger and don’t stop yourself from workout if there is knee pain.

 

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