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The aged must prefer healthy diet
Homoeopathy & You
A good night’s sleep can help lose weight
Health Notes
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The aged must prefer healthy diet Urbanisation has led to the nucleation of the family, resulting in a decrease in the support for the elderly. In nuclear families, older people neither have physical company nor emotional support. As a result, depression sets in, especially in the case of those who are suffering from a disease and are financially dependent on their offspring. Loneliness leads to disinterestedness in life. A depressed elderly is not in a state of mind to think about his or her health and develops a tendency towards self-neglect. Elderly patients with unintentional weight loss are at a higher risk for infection, depression and death. The leading causes of involuntary weight loss are depression (especially in the residents of long-term care facilities), cancer (lung and gastro-intestinal malignancies), cardiac disorders and benign gastro-intestinal diseases. The self-neglecting elderly are unable to consume adequate nutrients through regular meals and live a dejected life. A major study in an American journal stated that self-neglectors had a lower status of Vitamin D, Vitamin E, Folate, Vitamin A and Vitamin B-12. These deficiencies may lead to old age illnesses like dementia and Alzheimer’s disease. Interventions appropriate for addressing nutritional deficiencies may include one or more of the following actions:
The National Nutrition Monitoring Bureau of India conducted numerous surveys on the aged people, which revealed that a majority of the older persons suffered from chronic energy deficiency. There was a dirth of micronutrients in their diet. Their food lacked in vitamins like beta carotene C and E as well as minerals like selenium, zinc and calcium. The National Institute of Nutrition recommends proper nutrition and physical activity for the elderly for the betterment of the immune functions of the body. Micronutrient supplementation with vitamins and minerals shows marked improvement in the health of the aged. At least 200-300 ml of milk in any form should be consumed daily. About 400g of fresh vegetables and fruits should be taken everyday to take care of fibre, micronutrient and antioxidant requirement of the body. Oil or ghee intake should not exceed 20g/day. Saturated fats or oils should be avoided. Spicy and hard foods cause stomach distress. Frequent, small meals are the best. Plenty of fluids and semi-solids aid digestion. Refined and fried foods spoil the stomach leading to the loss of nutrients. Dalia, khichadi, upma, poha, methi parantha, sprouted green grams, suji or rice kheer are some of the easy-to-cook dishes. Ready-to-eat recipes include home-made black gram laddus, chidwa and biscuits. To digest food and to remain mentally active, the elderly should exercise regularly. Walking as an exercise is strongly recommended. Moderate exercises strengthen the immune system and protect against osteoporosis, cardiovascular diseases, diabetes and various types of cancer. Older adults need to be careful in selecting their diet as aging changes the nature of their digestive system. The nutrients required for energy are carbohydrates, proteins and fats. Those that help to remain disease-free are vitamins and minerals. Water and dietary fibre help in digestion and cleansing the body. In a study published by the American Journal of Clinical Nutrition, the authors found that a diet with less fat, saturated fat and cholesterol, and more carbohydrate, fibre, vitamins (especially folate, vitamins C and E, and beta- carotene) and minerals (iron and zinc) may be advisable not only to improve the general health of the elderly but also for cognitive function. Fibre prevents constipation, lowers blood cholesterol and reduces the risk of cardiovascular diseases and some cancers. Fruits, vegetables, nuts and grains contain dietary fibre. Daily 20-30 grams of fibre intake is ideal. Guava, apple, orange, pear, banana, chick peas, carrot, cabbage, lady-finger, moong dal, red gram, peas, potatoes, tomatoes, peanuts and almonds are some of the ordinary foods that are easily available having a reasonably high content of fibre. Vitamin A, vitamin C, folic acid, calcium and zinc prevent from diseases and are a must in old age. Deficiency of Vitamin A may cause night blindness, loss of appetite, dry skin and lowered resistance. Chicken liver, milk, eggs, mustard, spinach, carrot, pumpkin, papaya, watermelon and mango are some of the common eatables that provide enough Vitamin A to the body. Vitamin C in the body aids in the absorption of iron and fighting infection. Chronic deficiency of Vitamin C may cause scurvy, bleeding gums, fatigue and depression. Guava, lemon, orange, mango, papaya, cabbage, amla and tomato are full of this vitamin and should be used daily. Folic acid helps maintain the body’s cognitive function and regenerates cells. It is essential for the elderly. Its deficiency may cause anaemia, dementia, depression, fatigue and irritability. To consume folic acid, the ideal foods are beans, red gram, green mustard, cooked spinach, green peas, chicken and eggs. Calcium deficiency causes muscle contraction, muscle pain, spasm, numbness and osteoporosis. Calcium-rich foods like yoghurt, fresh milk, spinach, cheese, soyabean milk, almonds, vegetables and fruits help maintain bone health through bone development and repair. Calcium is also good for nerve transmission and regulation of the hard muscle function. Lastly, water has to be taken regularly. It is essential for digestion, absorption of food, blood circulation and excretion. It regulates body temperature and lubricates the joints and abdominal viscera. Six-eight glasses a day are essential. Liquid food such as soups, curries and healthy drinks help tremendously.
The writer is associated with the PGI, Chandigarh.
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Homoeopathy & You Enlarged tonsils can be a big menace for children. Recurrent infections in tonsils and their enlargement can pose many health risks. Enlarged and infected tonsils can lead to various other infections in the upper respiratory areas. It can also affect a child’s overall physical growth. Homoeopathic medicines can bring a big relief for children who have enlarged tonsils or suffer from infected tonsils very frequently. Tonsils are an integral part of the body’s immune system and, according to homoeopathy, should be saved from the surgeon’s knife as far as possible. Tonsils, located on both sides of the throat, are like the watchdogs for our body. They are made up of lymphoid tissue, which is protective in nature. They produce defence cells that help our body fight viruses, bacteria and other micro-organisms. Children between 3 and 12 are more frequently affected with enlarged or infected tonsils. Tonsils can enlarge frequently without causing any major symptoms and tend to subside easily. But sometimes they stay enlarged, particularly in children who have chronic or frequent throat infections. Symptoms of chronic enlarged tonsils can be varied. It usually depends on the degree of enlargement and also whether they are infected or not. Pain while swallowing is usually the only symptom in an uncomplicated enlargement of tonsils. In some cases chronic tonsil infections can lead to the creation of small packets in tonsils, which trap food particles and bacteria (called chronic cryptic tonsillitis). This results in the formation of small hard stone-like particles that are usually foul-smelling and contribute to the aggravation of the infection in the throat area. Enlarged tonsils can also be present without any symptoms. Infected tonsillitis, if it is a recurring problem, can affect the health of children in many ways. If not treated in time it can affect other vital organs of the body. Chronic infected tonsils themselves can be a source of infection to other parts of the body like the sinuses, ears or lungs. Pain while swallowing can be another major symptom, which can prevent children from eating properly. Homoeopathic medicines like Baryta Carb, Belladonna and Mercurius are very effective in treating tonsil affections in children. Baryta Carb tops the table in treating children who develop inflamed and enlarged tonsils with every throat infection or viral infection. It is extremely effective in the case of children who have a strong tendency to develop enlarged tonsils very easily. Belladonna is effective when tonsils are red and inflamed. Mercurius is effective in situations where the infection leads to suppuration of tonsils. Bad breath is often present in cases that need
Mercurius. The writer is a Chandigarh-based homoeopath. Email: clinic@drhomeo.com
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A good night’s sleep can help lose weight LONDON: Dieters can improve their chances of losing weight by ensuring they have a good night's sleep, according to latest research. An adequate night's sleep not only increases fat loss for a dieter but can also help control feelings of hunger, a study has shown. The University of Chicago research, published in the Annals of Internal Medicine, studied people aged 35 to 49 - ranging from overweight to obese - who were placed on a calorie-restricted diet. The volunteers underwent a fortnight where they spent eight and a half hours in bed a night getting an average of seven hours and 25 minutes of sleep. They then spent another fortnight being given five and a half hours in bed, with an average of five hours and 14 minutes sleep a night. The study found that the dieters lost the same amount, 6.6lb, or around 3kg, during each 14-day session, if they had a full night's sleep or less. But when they had adequate sleep, more than half of the weight they lost was fat compared with only a quarter when they cut back on sleep. Adequate sleep also helped control the dieters' hunger, the study showed. Average levels of ghrelin, a hormone that triggers hunger and reduces energy expenditure, did not change when the subjects spent eight and a half hours in bed. When they spent five and a half hours in bed, ghrelin levels in the dieters rose over the two weeks. The volunteers followed a balanced diet, with their calorie intake restricted to 90 per cent of what each person needed to maintain his or her weight without exercise. The number of calories they consumed over both fortnights - about 1,450 per day - stayed the same. They spent their waking hours engaged in home or office-like work or leisure activities. Plamen Penev, study director at the University of Chicago, said: "If your goal is to lose fat, skipping sleep is like poking sticks in your bicycle wheels. Cutting back on sleep, a behaviour that is ubiquitous in modern society, appears to compromise efforts to lose fat through dieting. In our study it reduced fat loss by 55 per cent." The researchers also suggested that the tightly-controlled circumstances of the study may have masked some of sleep's benefits for dieters as the study subjects did not have access to extra calories. Dr Penev said this may have helped them to stick with their lower calorie meal plans despite increased hunger. He added: "Obtaining adequate sleep may enhance the beneficial effects of a diet. Not getting enough sleep could defeat the desired effects."
— The Independent
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Health Notes Washington: A new study has revealed that individuals with food allergies are more likely to have asthma attacks. Food allergies are more common among people with asthma and may contribute to asthma attacks, according to one of the most comprehensive surveys of food allergies. Andrew H. Liu of National Jewish Health and his colleagues also suggested that food allergies are more prevalent among children, males and non-Hispanic blacks. “Our study suggests that food allergies may be an important factor, and even an under-recognized trigger for severe asthma exacerbations. People with a food allergy and asthma should closely monitor both conditions and be aware that they might be related,” said Liu. — ANI New bowel cancer test to be rolled out soon London:
A new test for bowel cancer that could save 3,000 lives a year would soon become a part of the national screening programme in the UK. Under a new five-point anti-cancer strategy by the Coalition, $ 60 million would be spent over four years to incorporate a technique called flexible sigmoidoscopy into the national screening programme. Flexi-scope, as it is also known, allows for faster diagnosis of early-stage bowel cancer and the removal of pre-cancerous polyps in the lowest section of the large intestine. It could help two-thirds of people at the risk of bowel and rectal cancer.
— ANI Diet rich in walnuts can
help fight stress Washington:
If daily stress is taking a toll on your health, it’s time to eat walnuts, as they help fight stress, says a new study. “We wanted to find out if omega 3-fatty acids from plant sources would blunt cardiovascular responses to stress,” said Sheila G. West, associate professor of biobehavioural health. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory.
— ANI |
Though one’s physical abilities decrease in old age and general health deteriorates, it is mental health that plays havoc with the elderly’s lives. Post-retirement isolation from the active world makes them mentally and socially insecure. Financial uncertainty and loneliness cripples them emotionally. Depression sets in often which affects the appetite, leading to malnutrition.