Meal Plans For Stronger Bones

Building Stronger Bones

I have always stressed on the importance of other vitamins and minerals (besides D3 and Calcium) and proteins to build strong bones. Here is a vegetarian and a non-vegetarian meal plan to help you eat better.

http://www.thehealthsite.com/fitness/expert-recommended-north-indian-vegetarian-meal-plan-to-beat-osteoporosis-t1015/

http://www.thehealthsite.com/fitness/calcium-rich-non-vegetarian-diet-to-boost-your-bone-health-t1015/

'Protect Your Lower Back' Link to my talk on YouTube

https://www.youtube.com/watch?v=avzjxJzxyyA

Protect Your Lower Back

Core Strengthening

Yesterday I conducted a talk, ‘Protect Your Lower Back’. I started by pointing out the importance of nutrition with mention of the  bone building vitamins and minerals - Calcium, vitamin D3, phosphorus, magnesium, zinc, copper, manganese, boron, silicon and vitamins C, K and B-complex (B6, B9, and B12). Next was regular exercise. But even most of the exercisers often ignore and are even unaware of the core muscles or its importance.

Core muscles

Think of your core as a strong column that links the upper and lower body together. The core muscles are the muscles deep within the abdominals and back that are attached to the spine or pelvis. Some of these muscles include the transversus abdominis, the muscles of the pelvic floor and the obliques. The deep back muscles and abdominal muscles are usually left inactive and unconditioned.

Strong Core

Maintaining a strong core is important at any age. Balance, posture and back health have been linked to core strength. Weak or poorly controlled core muscles have been associated with low back pain. Core strength is an absolute necessity for optimum performance from everyday activities to sports. Yet, the core is one of the least trained areas of our bodies.

AAAAbdominal Muscles

The abdominal wall is made up of the Rectus Abdominis (six packs), Internal and External Obliques, and the Transverse Abdominus. The transverse Abdominus is like a natural back brace that wraps around the abdomen and attaches on either side of the spine. The only way to actively contract this muscle is by drawing our belly button in. Physiotherapy during lower back pain focuses on strengthening the oblique muscles to help reinforce support to the spine and reduce pain.

Back muscles

The Erector Spinea sits right along the spine. These muscles are commonly associated with lower back pain.   They run parallel to the spine to produce erect posture and allow the spine to flex from side to side. These muscles grow weak with sitting leading to back aches and chronic injuries in the active athlete.

Multifidus is a deep back muscle that also runs along the spine. It works together with the transversus abdominis to increase spine stability and protect against back injury or strain during movement or normal posture.

Core stabilization exercises

These muscles are doing so much to protect our back; the least we can do is exercise and strengthen them. Core stabilization exercises are helpful for those with chronic back pain or weak abdominal muscles after pregnancy. By contracting both the back and abdominal muscles at the same time, core strengthening is achieved.

How To Begin Core Strengthening

Stat becoming aware of your posture throughout the day

Several times a day, take a minute to stand tall

Engage your core by pulling your belly button towards your spine

As you progress, stand on one foot for as long as you can

Standing tall 

Standing on one leg 

Plank

 Plank is the beginning of core strengthening. It strengthens the erector spinea, rectus abdominus and transverse abdominus. The most important muscle that planks strengthen is the erector spinea. Strengthening this muscle helps develop a strong back and reduces future back aches. 

Plank

Reverse Plank

Reverse Plank with leg lift

Kneeling Plank

Bridge

Bridge with leg raise

Bridge with leg raise

V Situps

Diet To Prevent Piles..link to the healthsite.com article

http://www.thehealthsite.com/diseases-conditions/expert-recommended-diet-tips-and-meal-plan-to-get-relief-from-piles-t1015/

Cut Tomatoes Or Puree

If you are confused about how to eat tomatoes, read on...

click on the link below:

http://www.thehealthsite.com/fitness/raw-tomatoes-or-tomato-puree-what-is-healthier-k1015/

Something More On The Sunshine Vitamin

Something More On The Sunshine Vitamin

I came across something interesting on Vitamin D. Cortisol needs a sufficient amount of Vitamin D to be produced. Insufficient amounts of cortisol leads to pain and inflammation of the joints. Back pain is related to a lack of Vitamin D and also deficiencies in vitamin B12, B5 or B6 as well.

Reasons for the Pain

Headaches can occur due to a lack of Vitamin D because people with a lack of Vitamin D do not sleep properly and suffer from depression. The lack of sleep, along with the pain associated with Vitamin D deficiency can contribute to headaches.

The issue with suffering from depression is that anti-depressants increase serotonin levels to deal with the depression, but they tend to increase the issues with insomnia because the serotonin levels remain higher, even at night when you should be sleeping.

Women who give birth suffer most from Vitamin D deficiency. They have their Vitamin D levels depleted by the baby, where it is required for development. Failing to rebuild those Vitamin D levels can mean poor sleep habits and can lead to postpartum depression and can mean mom and baby have sleep issues.

Weight Loss

Studies show that vitamin D could potentially stop the formation of new fat cells in the body.  It could also prevent the storage of fat cells, effectively reducing fat accumulation.

Vitamin D can increase levels of serotonin, a neurotransmitter that affects everything from mood to sleep regulation. Serotonin may play a role in controlling your appetite and can increase satiety, reduce body weight and decrease calorie intake.

Higher levels of vitamin D may be associated with higher levels of testosterone, which could trigger weight loss

Some Magnesium

If you start supplementing and still have headaches, some magnesium might be a good idea as well. Sunflower seeds can be helpful to get more magnesium, or an investment in a supplement is a good way to go. Either way, this combination should help relieve the headache, joint and back pain you may be suffering.

Note: Please consult your doctor for supplementation

B12 For Strong Bones

B12 For Strong Bones

Like I had promised, I’m back with my bone-building series. This time it is vitamin B12 for your bones. This vitamin is required in small quantities - Recommended dietary amounts (RDAs) are 2.4 mcg daily for 14 year-olds and above, 2.6 mcg for pregnant females, and 2.8 mcg for breastfeeding women.

But often, many are found lacking in this vital vitamin. The reasons are varied. Read on to find out. Also, vegetarians beware! Vitamin B12 is found only in foods of animal origin.

Find out if you show any of the signs of vitamin B12 deficiency. Also find out the rich sources of this vitamin.

Vitamin B12 facts

About 2 mcg of this vitamin is needed daily

Its absorption takes about 3 hours

Only 30% of a food’s vitamin B12 content is lost on cooking

Excess alcohol coupled with unhealthy diet robs your body of B vitamins, especially B12

Milk powder has lost 90% of its B12 content; pasteurization loss is only 10%. Low fat milk is best

Good Sources 

Liver and milk. Not contained in vegetarian food. Vegetarians must receive it in supplement form

Deficiency in body occurs usually due to malabsorption from intestine rather than from malnutrition

Presence of sufficient quantity of gastric juice is essential for its absorption in the intestine

Calcium and protein rich foods greatly help its absorption from the intestines

The amount of B12 which is not needed immediately is stored in the liver

About 30 mcg of B12 is excreted in normal urine daily

Since its absorption does not take place in the colon, much of the unabsorbed B12 is excreted in the stools

It is destroyed by sunlight, alcohol, estrogen and sleeping pills

Some More Good Sources 

Sardines

Salmon

Tuna

Lamb

Shrimps

Beef

Yogurt

Milk

Functions of vitamin B12

Nerve cell maintenance

For proper functioning of GI tract, bone marrow and nerve tissue

Improves concentration, memory and balance, and relieves irritability

Necessary for proper utilization of fats, carbs and proteins for body building

Promotes growth and increases appetite in children

Helps in maturation of immune cells

Helps bronchial asthma, coordination, fatigue, growth, some skin problems and inability to think

Critical for growth and division of RBCs and gastro-intestinal cells

For normal hemoglobin levels and oxygen supply

Manufacture and maturation of RBCs, deficiency causes pernicious anemia

Signs of Vitamin B12 deficiency

Sore tongue, weakness, weight loss, back pain

Memory loss, confusion, delusion, fatigue
Loss of balance, decreased reflexes
Numbness and tingling in hands and feet
Ringing in ears

Can cause shortness of breath

Raises homocysteine levels

Note: High homocysteine levels have been linked with increased risk of Coronary heart disease (CHD). This is an independent risk factor. It leads to heart disease even in the absence of other factors. Infants with increased homocysteine levels have died of premature heart attacks.

Although Hyperhomocysteinemia affects both sexes, it's more common in men. It is genetic but main is deficiencies of the three B vitamins; especially folic acid. As we age, homocysteine levels increase. Its level can be controlled by adequate intake of the 3 B vitamins. The three work best together.

High Homocysteine levels:
Causes plaque to grow

Responsible for rupture of plaque and subsequent formation of blood clots

Precipitates heart attacks

Increases collagen production, a major component of plaque

Honey Flavoured Paranthas, Spicy Bajra Cutlets..and more

Honey Flavoured Paranthas, Spicy Bajra Cutlets 

If you are a foodie, there's no end to the cravings. But like I always maintain, modify the ingredients and cooking style to make the dish as healthy as possible. By this I do not mean use artificial sweeteners or substitutes. Go ahead, have a look at the recipes and you will know what I mean by this. Also, very important to remember is - control portion size. Healthy does not mean snacking on it unlimited. Maintain a balance and you will end up with a good meal without guilt pangs

http://www.thehealthsite.com/fitness/beat-your-sugar-craving-with-this-healthy-moong-dal-kheer-recipe-k715/

http://www.thehealthsite.com/fitness/healthy-eid-recipe-bajra-masala-cutlets-k715/

http://www.thehealthsite.com/fitness/healthy-eid-recipe-dal-paratha-k715/

http://www.thehealthsite.com/fitness/healthy-recipe-honey-flavoured-paratha-k715/

Read...Before You Eat!

Read...Before You Eat!

Just yesterday, one of my new clients (who wants to lose belly fat) whatsapped me pics of protein bars. He prefers being a vegetarian at home. He wanted to know if he could snack on these bars for protein. 
So many, especially vegetarians, are under the illusion that this is a great way to make up for the lack of proteins in the diet. Fortunately for him, I warned him against doing that. I explained to him how these products have a lot of hidden undesirable ingredients like fat and sugars in shocking proportions.
But many are buying these packaged foods for convenience. While purchasing, we check the expiry date. But rarely, do we check the list of ingredients. It’s time we got to know what we are eating. The easiest way to do this is to read what the food labels say.

Food manufacturers entice us to buy their products with bright colors on the packages, tempting photos of the products. They even make some sort of health claim on the label. If a product is reduced in fat or made with natural ingredients, for example, it's got to a healthy, right? This is what most people, especially the layperson would believe. But there’s more to it than what meets the eye!

Food packages are also labeled with the latest buzz words - whole grains, trans fats, low-carb, fat-free, organic, heart-healthy – this is how manufacturers lure you into buying their products. But, while food manufacturers cannot lie to you about the nutrition and ingredients of their products, they can easily mislead you into thinking something is healthier than it really is. So never mind that one healthy ingredient, look for the unhealthy ingredients that go into the food to enhance its taste.

While the claims made on food labels are regulated, they can be a little deceiving, so you need to be smart before you buy any food item with a health claim on the label. Labels like Cholesterol-free, Fat-free, Sugar-free, Made with whole grains, Contains Omega-3s, Made with real fruit, should not be taken at face value.

And the ads are so convincing that most people really believe the manufacturers’ clains to be genuine. Don’t forget, they are not here to safeguard your health. They are interested in making their money. 

It’s bad enough they are misleading, and usually more advertising than factual information, but you also need special glasses to read them. The nutrition labels on products are written with a minuscule font.

Understanding Food Labels

Food labels list their ingredients in order of their prevalence within the item

The earlier it appears in the list, the more of it there is in the food

Those with high BP, cholesterol and diabetics have to be careful of the sodium, fat and sugar content

Information concerning vitamin and nutrient content is often accompanied by a percentage of your ‘Recommended Daily Intake’

Those recommended intakes are based on a specific diet

It also doesn’t take into account your lifestyle: the more active you are, the higher your nutrient requirement will be

Health Claims

—  Cholesterol Free

—  Contains whole grains

—  Fat Free

—  No Trans fat

—  Contains Omega-3

—  Sugar Free

—              Made with real fruits

The Truth Behind The Hype

Cholesterol Free

Advertising that a food is cholesterol-free

Meaningless claim if the food has lot of sugar

Your body converts sugar to fat and triglycerides

Contains whole grains

If it says ‘Contains whole grains’, it doesn’t necessarily mean that whole grains are a significant portion of the contents

Manufacturers can get away with advertising this even if they include only a negligible portion of whole grains

There is a difference between whole wheat flour and wheat flour

Wheat flour is usually refined wheat flour (maida)

Fat-free or Low Fat

Fat-free or low fat does not mean healthy

Very often, to make up for the fat, food manufacturers add other ingredients like refined carbohydrates, sugar and salt to compensate for the flavour

If the percentage of fat is 15 grams of fat per serving, the total fat that you eat depends on how many servings you end up eating. Be careful! ‘Low fat’ may not always mean ‘low calories’.

Eating a low-fat diet is not the key to weight loss

No Trans fat

No Trans fat. Most products that used to contain large amounts of trans fat simply replaced them with saturated fats

‘No trans fats’ label is allowed only if they have less than one gram per serving

This means you could still be consuming them in high quantities if you are a heavy snacker

So control portion size

Trans fats occur naturally in meat, but their main dietary source is packaged baked products

Trans fats are worse for you than saturated fats. They increase your LDL cholesterol and reduce your HDL cholesterol

Contains Omega-3

Food manufacturers have jumped on to the Omega-3 bandwagon to capitalize on the public awareness

When a food product says, ‘Contains Omega-3,’ check how many grams of Omega-3

Check its amount in ratio to other fats, like saturated fats and trans fats

A healthy source of Omega-3 will have a high ratio of polyunsaturated fats (flaxseed) to saturated (butter) or trans fats

It will also have low sugar content.

Sugar Free

Sugar-free food contains ‘artificial sweeteners’

Sucralose, Saccharin, Aspartame, High Fructose Corn Syrup (HFCS), Barley malt syrup, Dextrin, Glucose, Lactose, Levulose, Lite or Light sugar, Maltrodextrin, Maltodextrose, Mannitol, Xylitol, Sorbitol, Maltitol, Mannose, Nectars

Artificial Sweeteners - ketchup bottles, biscuits, baked goods, dairy products, carbonated drinks

•             Stimulates appetite and cravings

•             False sense of hunger

•             Leads to sugar cravings

Deadly Sugars

Aspartame

In large enough amounts:

•             Can damage your DNA

•             Memory loss

•             Depression

•             Brain damage

•             Vision problems

•             Brain tumors

•             Insomnia

•             High Fructose Corn Syrup

High Fructose Corn Syrup

Made from genetically modified corn. sweeter than sugar, is relatively cheaper, and helps in preserving the food longer

Its effects:

•             Shuts off body’s natural appetite control switches

•             Body doesn’t use fructose as immediate energy source; it is stored as fat

•             Liver tumors

•             DNA damage

•             Inflammation

•             Increased production of free radicals

•             Pancreatic cancer

Trans fat

Trans fat is a cholesterol raising, heart weakening, diabetes causing, belly building chemical

It raises LDL and lowers HDL

Also raises blood levels of other lipoproteins

 The more lipoproteins in your blood greater the risk of heart diseases

Look Out For

High Fructose Corn Syrup

Partially Hydrogenated Vegetable Oils. These are full of trans-fats.

Sugar Content

Fat Content

Sodium Content

How to Find Hidden Fat

Look for any of the following:

•Partially hydrogenated vegetable oil (trans fat)

•Shortening

•Milk solids

•Cream

•Palm oil

•Coconut oil

•Palm kernel oil

•…any other kind of oil

In some cases, you might find that eating a full fat version of certain foods is more satisfying than the fat free food. If that allows you to eat less, your fat intake might be lower by eating the fat free food.

Sunshine Vitamin

Basking in the glory of the 

Sunshine Vitamin

It’s nice to have a reality check once in a while, especially when it comes to one’s health. My client, Nafisa, 36, had one a few weeks ago. It started with muscle spasms around the waist and ended in a nasty catch in her lower back. It’s still healing and she has to be very careful.

Normally, she would have ignored it after taking a few painkillers, anti-inflammatory and physiotherapy sessions. But when her doctor asked her to get an x-ray of the lateral view of her lower back, she was alerted.

The x-ray revealed that her D3 and calcium levels were low. Although, she is always very particular about her diet, she realized that she hadn’t been regular with her calcium supplements over the past year. Now, she is on weekly D3 supplements and daily calcium tablets. This experience has taught her that one cannot take one’s body for granted.

Listen to your body

Many a times, we ignore pain and don’t listen to our bodies. Our body is constantly giving out signals. For instance, Shweta’s muscle spasms must have been the body signaling a calcium and vitamin D deficiency.

The other day, I bumped into one of my old acquaintances in the gym. She looked pale and in pain. She told me that she has had back pain for the past eight years. The low D3 and calcium levels were taken care of with supplements. She has also been through physiotherapy sessions but admitted that she hasn’t been regular with her physio exercises. With 40% pain still there, I advised her to visit her physio again and then continue with those exercises besides her regular workouts.

I have also come across many patients in the clinic who come for diet consultation with low calcium and D3 levels. A couple of my other clients too are guilty of the same. What is it about these two elements, which are abundant in food, especially calcium, but still deficient in humans? Vitamin D is made by our body in sunlight but why are we still lacking it?

Another common deficient vitamin is B12, especially in vegetarians. Surprising, considering we make it in our intestine! And the daily requirement is also not much, just 2.4 mcg. 

Wake Up

The idea of blogging this is - I seriously want everyone, particularly women over 30, to keep a tab on their diet, particularly vitamin D and calcium intake. If you get a catch regularly, have muscle spasms and pain; get yourselves checked to rule out the deficiency.

When we talk about bone building, it’s always calcium and vitamin D that hog the limelight. There are other contributing minerals like phosphorus, magnesium, zinc, copper, manganese, boron, silicon and vitamins C, K, B-complex (B6, B9, and B12) at play.

I will be starting a series featuring the above mentioned elements for strengthening bones. The first is vitamin D, the sunshine vitamin.

Vitamin D (Cholecalciferol)

-         The sunshine vitamin, our body can produce in sunlight

-         Optimal time to get sunlight is 10 am - 4 pm when UV light which stimulates vitamin D production is at its greatest intensity

-         Vitamin D has to be taken with calcium for the body to utilize it efficiently

-         50 per cent of adults and children worldwide are vitamin D deficient

-         Our body needs vitamin D to absorb calcium from food to make bones and help us relax

-         It also helps to absorb phosphorus

-         Children need more for their growing bones and deficiency causes rickets

-         In adults, the deficiency manifests as osteoporosis

-         Vitamin D is a fat-soluble vitamin, so your body can store extra amounts of the vitamin

-         Reserves of vitamin D are found in the liver, skin, brain and bones, for future use

Recommended Daily Intake (RDI)

19 -50 years: 5 mcg or 200 IU per day

51-70 years: 10 mcg or 400 IU per day

70+: 15 mcg or 600 IU per day

Although the body can make vitamin D, there are many reasons for its deficiency:

-         Inability to convert vitamin D to D3, its active form. One of the factors is age

-         Darker skin pigments and sunscreen use can significantly decrease the body’s ability to absorb the UV rays required to produce vitamin D

-         A sunscreen with SPF 30 can reduce the body's ability to synthesize the vitamin by 95 per cent

-         The skin also has to be directly exposed to the sunlight, not covered by clothing, in order to start vitamin D production.

-         Even the angle at which sunrays hit the earth can affect absorption

-         People who live in northern latitudes or areas of high pollution, work at night and stay home during the day or are homebound should consume extra vitamin D from food sources or supplements

-         Infants who are exclusively breastfed are also at high risk of vitamin D deficiency, especially if they are dark-skinned or have minimal sun exposure

-          

            
Sources

-         Three ways to get Vitamin D: food, sunlight and supplements

-         If you are not getting enough sunlight, you need to take supplements. But it is best to obtain any vitamin or mineral through natural sources first

-         It is not the individual vitamin or mineral alone that make certain foods an important part of our diet, but the synergy of that food’s nutrients working together and allowing for greater absorption

-         Take this vitamin supplement either with or after your meals in milk

-         Best food sources -fish liver oil and fatty fish like salmon, swordfish, mackerel, tuna, halibut, herring and sardines

-         Lesser amounts are available in beef liver, cheese, shiitake mushrooms and egg yolks

                                                                 

Functions

-         Required for bone growth and calcium metabolism

-         Absorption and deposition of calcium and phosphorus in bone and teeth

-         Contributes towards bone repair by increasing calcium absorption

-         Necessary for healthy functioning of the parathyroid glands, which regulate the calcium level in the blood

-         Important role in prevention of dental caries

-         Extremely beneficial in treatment of arthritis and tooth decay

-         Reduces the risk of diabetes, cancer and autoimmune diseases

-         Healthier skin

-         Strengthens immunity

-         Important during infancy and adolescence for the proper formation of teeth and bones

-         Protects children against rickets

-         Good supply during pregnancy benefits mother and ensures satisfactory future development of child

Some more detail

-         Stronger bones - Without vitamin D, calcium is practically useless in making bones denser and stronger. Calcium and vitamin D work hand in hand in reducing your risk of osteoporosis

-         Stronger muscles - Vitamin D deficiency can cause muscle weakness. The vitamin is necessary for skeletal muscles to contract and relax properly. It helps ward off degradation of protein in muscles

-         Healthier skin – Along with vitamins C and E, it keeps your skin healthy, especially if you are suffering from inflammatory conditions of the skin like dermatitis, psoriasis, eczema, acne and dandruff

-         Reduces diabetes symptoms - Regular vitamin D supplementation is known to help decrease Insulin Resistance and increase sensitivity to insulin. It is said to considerably reduce the risk of type 1, type 2 and gestational diabetes

-         Prevention of cancer - It helps in warding off various types of cancers, including prostate, breast and colon

-         Decreased asthma severity - Vitamin D supplementation helps improve lung function and enhance the response of asthmatics to treatments

-         Improved male reproductive health - Men with insufficient intake of vitamin D have lower sperm count and decreased sperm motility

-         Healthier heart - Vitamin D deficiency is linked to cardiovascular disease

-         Better mood - Vitamin D deficient people are more susceptible to depression and other brain disorders. Vitamin D plays a role in serotonin production. This “feel good hormone” has a major impact on our mood

Look for these tell-tale signs

Deficiency symptoms

-         Excessive head sweating is a common, early sign

-         Brittle or soft bones

-         Tooth decay, swelling, reddening and bleeding of gums

-         Muscle and bone weakness

-         Lack of vigour

-         Premature ageing

-         Insulin deficiency and insulin resistance

-         Hypertension and chronic inflammation, major risk factors for heart diseases

-         People who struggle with chronic pains often have inadequate vitamin D levels

-         High blood pressure

-         Fatigue, sleepiness and depression

-         Mood swings

-         Retarded growth in children

-         Poor bone formation in children

-         Development of type I diabetes in children

 Large doses can be harmful, especially to people with heart trouble. Toxic amount seems to be 3,00,000 units or more daily

Signs of toxicity

-         It causes elevated calcium levels, characterized by low appetite, dry mouth, increased thirst, headache, nausea, vomiting, weakness a metallic taste, vomiting, constipation, and diarrhea

-         Leads to kidney stones

-         Hardening of blood vessels and calcium deposits in the kidney, lungs, liver, stomach and heart

-         Sunburned appearance progressing to a rough, scaly skin, burning sensation in the mouth and throat, constipation, diarrhea and gas

-         Sore eyes

-         Itching on skin

-         Urgent and frequent need to urinate