When was the last time you ran after a bus or chased through the crowd to board a metro on your way to work? When did you last get to sit by the balcony at leisure and bask in the morning sun without having to worry about missing a Zoom call? These might seem like non-threatening changes in your life, compared to the other major changes imposed by the incessant lockdowns owing to the pandemic, but they could have a long-term adverse effect on the body and mind in the form of a Vitamin D deficiency.
Forced to stay indoors, people have become lethargic, put on weight, and developed various Vitamin deficiencies. With bare minimum exposure to sunlight, the main source of Vitamin D, we are risking our bone health and immune system. Vitamin D helps the body to function well by making the bones healthy, and strengthening the immune system; it is also known to prevent cancers, says celebrity nutritionist and founder of 'Fat To Slim', Sikha A. Sharma.
She explains the vitamin D deficiency in detail:
Importance of Vitamin D
Vitamin D plays a vital role in our body by keeping one away from health issues like heart diseases, hypertension, diabetes, bacterial infections, immunity disorder, rapid-ageing, some types of cancers and multiple sclerosis.
Symptoms of Vitamin D Deficiency
Initially, Vitamin D deficiency does not show any notable symptoms, but acute deficiency may cause muscle cramps, backache, fatigue and depression and sleep disorder among several other disorders.
Getting Enough Vitamin D When Homebound
Sun exposure is the best source of Vitamin D. One must try to soak in the early morning at least twice a week for about 15 to 20 minutes.
There are various food items rich in vitamin D like -- cod liver oil, coriander, orange, yoghurt, cheese, garlic, dark chocolate, black mustard seeds, mushrooms, turmeric, and Kashmiri garlic -- which can help one boost their immunity naturally.
One can also take Vitamin D supplements available at medical stores, however, it is advisable to consult a physician before consuming medical supplements.
Consumption of Vitamin D Rich Foods
Have two cloves of garlic or 4-5 cloves of Kashmiri garlic early in the morning on an empty stomach, and after dinner. A tiny bit of dark chocolate once a day is also a good source of Vitamin D.
Having mushrooms once a week will help balance vitamin D levels in one's body. One should try and include bajra or ragi roti in meals as well, to quicken the process of upping the vitamin level. Consumption of black mustard seeds and half a tablespoon of turmeric powder are helpful to boost vitamin D levels.
Can Too Much Vitamin D be Harmful?
Strangely enough, one cannot get too much Vitamin D from the sun but can overdo the supplements causing various problems. Vitamin D toxicity is, thankfully, quite rare but it can lead to hypercalcemia symptoms of which are: nausea, increased thirst and urination, and poor appetite.
Fret not, and try to lead a more natural way of life by eating seasonal foods and home-cooked meals, and being active in day-to-day life. These simple practices will keep the body and mind fit.
Read More► Traditional Blends to Boost Immunity Naturally
Out of a number of deficiencies that bring health problems in general and to women in particular, iron deficiency is the leading one. Iron is necessary for producing haemoglobin that carries oxygen in the blood. When our metabolic system lacks enough iron, our body doesn't get the required energy. And it happens due to the lack of iron in the diet, or when the body itself is unable to absorb iron from the food we eat.
Ayurveda, being a science of life and longevity recognises the importance of having adequate iron levels for good health, especially for women.
Dr Saurabh Sharma, Medical Superintendent, Maharishi Ayurveda Hospital, says: "Women are one of the vibrant lots, who play multiple roles in their lives that demand focus and integrative energy. However, due to over-burdening of work and the lack of proper dietary intake, sometimes, their bodies hold them back from performing at par in every sphere. And probably that is due to iron deficiency. Actually, iron deficiency could lead to fatigue, headaches, dizziness, damaged hair and skin, heart palpitations etc. These problems can often deprive them of maintaining a healthy work-life balance and hampers the work ecosystem. Also, the iron-deficiency leads to anaemia."
Adding further, he said, "It is seen that due to multiplicity of work, women suffer from fatigue and tiredness, low immunity, frequent headaches, pale skin, brittle nails, pale lips, hair loss, restless leg syndrome, depression and shortness of breath. And these problems may be due to iron deficiency because one out of 3 people is prone to iron deficiency. And the requirement of iron deficiency can't be fulfilled by the regular diet because our body can only extract 3 per cent iron from the plant source and 15 per cent from animal source diets. Therefore, to fulfil the requirement of iron that our body, especially the body of women needs Ayurvedic iron supplements, which correct the iron deficiency and anaemia."
It takes a while to develop symptoms of iron deficiency because the body uses stored and recycled iron to form new blood cells. And when the body is not able to provide enough iron, red blood cells begin to deplete, which is called the iron deficiency.
Ram Shrivastava, Director, Maharishi Ayurveda, says: "Iron deficiency is a commonly occurring problem, which is especially found in women. This is one of the major causes of anaemia. This is a critical mineral that helps the body in producing red blood cells (RBC) that contain metalloprotein, which carries oxygen molecules and nutrition for cells in the blood.
Lesser number of RBCs means lesser nutritional supply and oxygenation of cells, which depletes tissues and weakens organs of the body. However, herbal iron supplements increase the number of RBCs in the blood and rejuvenate all the organs of the body and cure problems like fatigue, lethargy, breathlessness, and stress effectively. Apart from these, it might be useful for the COVID infected patients, whose Hb levels are dipping followed by aches and pains."
Read More► Surgeries by Ayurvedic Medics will Create Havoc: SC Seeks Centre's Reply
Protein is one of the most crucial nutrients required for the healthy functioning of our bodies. The role of protein is commonly misunderstood and is usually associated with muscle gain. Protein has multiple benefits, ranging from metabolism to muscle synthesis. This building block of our body should be an essential part of our diet and should be considered in order to lead a healthier lifestyle.
We all have different protein requirements based on our lifestyles and health factors. For example, a regular, active gym-goer would require more protein per day than your average sedentary man. Pallav Bihani, founder of Boldfit, speaks to IANSlife sharing major symptoms of protein deficiency:
You Can't Seem To Lose The Fat
Have you been working out relentlessly, eating clean and still not seeing a visible difference in your fat loss journey? You need protein. When you don't consume enough protein, your body cannot repair the muscles properly, which eventually leads to the loss of those hard-earned muscles instead of burning fat. Low protein intake can also dip your energy levels marginally, so make sure you are loaded up!
Low protein intake is also linked with unstable moods, irritability and brain fog. Protein is crucial for synthesising a variety of hormones and neurotransmitters responsible for our mood. Such as serotonin, the hormone which makes one feel safe and happy. Missing out on protein can therefore cause fluctuations in one's mood.
Our body requires specific nutrients to be up and running whenever we need to hustle. When you provide inadequate protein, it causes your blood sugar levels to drop, which causes your body to trigger cravings for a quick fix. Consume protein-rich foods to make sure that your blood sugar levels are stable.
Calcium is essential for skeletal integrity, but did you know that 50 per cent of our bones are protein in terms of volume. Along with vitamin D and Calcium, dietary protein is crucial for bone health and longevity. Protein plays a huge role in preserving bone density with ageing.
Skin, Hair and Nail Problems
Your skin, hair and nails are primarily made of protein, and so naturally, a deficiency in protein would reflect on them too. Severe protein deficiency may even cause redness, flaky skin and depigmentation. It may also cause hair thinning, fading, hair loss and brittle nails. Edema, which leads to puffy and swollen skin, is another classic symptom of protein deficiencies.
A safe thumb rule is to consume 1-1.5 grams of protein per kg of bodyweight (i.e.If you weigh 60 kgs, your ideal protein intake goal is between 60 and 90 grams per day). Consume protein from natural sources like meat, eggs, fish, dairy, legumes, soy, and if you cannot meet your goal intake, then invest in protein supplements like whey protein, vegan protein powder and BCAAs.
Read More► Vitamin-Rich Superfoods to Aid Reduce Anxiety, Stress
It is a universal fact that a wholesome diet is mandatory for a healthy body. Lack of nutrition can lead to various diseases. The whole dietary pattern can be defined as the quantity, frequency, variety and combination of different foods and drinks that need to be consumed. Deficiency of any nutrients may cause physical, mental, and behavioural effects, says an expert.
Aseem Sood, Managing Director, Proveda India, shares insights on the dietary pattern and its behavioural impact.
If you find your child being tired and often irritated, then it is important to know the cause of it. These kids are also disruptive, have a short attention span and lack interest in their surroundings. Such behavioural changes are cause due to a lack of iron in the body. Iron deficiency can cause Anaemia. It is a condition in which you don't have enough healthy red blood cells to carry adequate oxygen to your body's tissues. Iron deficiency is commonly seen in preschool children and if they are not given iron-rich foods then they are easily prone to this deficiency.
Also, Read► 6 Ayurvedic Tips To Keep The Body Cool In Summer Naturally!
Vitamin A Deficiency
We often hear parents complaining about their kids being very aggressive and have rule-breaking behaviour. These kids show anxiety disorders in adolescence. Forgetfulness and low energy level show the deficiency of Vitamin A which is a very crucial group of nutrients. It is also required for a healthy reproductive system in men and women. Green and orange vegetables are a great source of Vitamin A nutrients. For newborn babies, breast milk is considered the best source of vitamin A.
In many cases, we have seen that children with mental disabilities, impaired intellectual development or impaired growth are victims of low iodine. Almost a third of the world's population is shaken by Iodine deficiency. Thyroid hormones are a part of various physical growth like brain development, strong bones and regulating the metabolic rate in the body. The most widespread symptom of iodine deficiency is an enlarged thyroid gland. This may also cause an increase in heart rate, breathing problem, and weight gain.
If a person, irrespective of age groups, experiences weakness throughout, lack of energy and an overall feeling of sluggishness. Fatigue due to calcium deficiency can also lead to light headedness and dizziness which is also characterized by a lack of focus, forgetfulness, and confusion. Moreover, calcium works as a communicating particle. Without this, your heart, muscles, and nerves would not be able to function. Dairy products and dark green vegetables are a good source of calcium.
A deficit of Magnesium can be seen through some symptoms like hyperactivity where the kid is fidgeting with hand or feet or is squirms in the seat. They become impulsive and don't have control over their anger or movements. Their lack of attention, careless mistakes, loss of interest in a certain task where mental effort is required are all signs of low magnesium. The deficiency of magnesium can also lead to several conditions like type 2 diabetes, metabolic syndrome and heart disease. In a long-term symptom, one may not notice insulin resistance and high blood pressure.
Improving diet intake is not easily achieved. Healthy eating patterns are all about regular consumption of a variety of foods from key food groups which includes cereal and cereal products, fruits and vegetables, meat and dairy products. Every so often, consuming foods contributing an equal quantity of nutrients to our health quotient is not possible and hence Immunity boosters are supplemented in our meal to fill in the required minerals. Considering the present scenario, Proveda India launched a segment of immunity boosters and drinks that are a unique combination of science and nature.
Read More► 5 Healthy Ingredients to Help Channel Your Inner Boss Lady
When you ask people about the most common food in India, they usually respond with wheat, rice and pulses. Food grains are ingrained in our culture, but there are better alternatives. Did you know, humans require more than 20 mineral elements for the body to function properly?
Calcium (Ca), one of the essential macro minerals, is needed in relatively large quantities in the diet to maintain good overall health. There is one ingredient which is not only simple to prepare, but also entails many health benefits Millets.
Prabhu Gandhikumar Co-Founder TABP Snacks and Beverages shares simple ways prepare and use millets :
Also, Read► Is Olive Pomace Oil Healthy For Indian Cooking?
Boosts Immunity Level
Millets are high source of antioxidants and therefore are considered as an immunity booster to flush out harmful radicals from the body. It aids your body's detoxification by supplying antioxidants such as quercetin, curcumin, ellagic acid, and other useful catechins, which aid in the elimination of toxins and the neutralization of enzymes in your organs. Thus, preventing variety of health issues.
Aids and Manages Weight Loss in Humans
Millets help you lose weight since they are low in calories and gluten-free. They're high in complex carbohydrates and can help health-conscious people reach their fitness goals easily. Millets also help to lower your cholesterol levels and keep your weight in check.
Helps in Digestion
Millets have a high fiber content, which helps with digestion and prevents constipation, bloating, and acidity. Good digestion avoids digestive complaints which humans generally makes, like gastrointestinal cancer and kidney/liver complaints.
Also, Read► Are You Consuming 'Healthy Honey'?
Reduces Cardiovascular Risks
Millets are high in essential fats, which provide our bodies with their own natural fats. It prevents us from storing excess fat in our bodies, lowering our risk of high cholesterol, paralysis, and other heart problems. Millets contain potassium, which helps to control blood pressure and increase circulation.
Millets Fight Back Type-2 Diabetes
Millets, as you might have noticed, are high in magnesium, a mineral that is critical for starch digestion. Magnesium is needed for the production of many carbohydrate-digesting enzymes, including those that regulate insulin action. Researchers discovered that eating magnesium-rich whole grains can help reduce the risk of type 2 diabetes. In addition, it can help to prevent osteoporosis and bone damage.
When embarking on a journey of healthy living or attempting to lose weight, you do not deprive yourself by refusing to eat; rather, you substitute those foods that do not help in weight loss with healthier foods that promote good health. Millets will keep you fit and strong for the rest of your life. It provides a significant amount of nutrients for our human diet. Millets should be a part of your diet for solid, healthy bones!
Read More► Eat according to your Doshas
Jerusalem, April 21 (IANS) Does your kid love to eat ultra-processed junk foods like packaged chips, soups, hot dogs and fries? Besides the increasing risk of obesity, eating junk foods can also affect your bones, warn researchers.A team of researchers from the Hebrew University of Jerusalem in Israel proved the linkages between ultra-processed foods and reduced bone quality, unveiling the damage of these foods particularly for younger children in their developing years in a rodent-study.The findings showed that the rodents experienced moderate damage to their bone density, albeit there were fewer indications of cartilage buildup in their growth plates."Our conclusion was that even in reduced amounts, the ultra-processed foods can have a definite negative impact on skeletal growth,"said Efrat Monsonego-Ornan, Professor at the varsity.The team surveyed lab rodents whose skeletons were in the post-embryonic stages of growth. The rodents that were subjected to ultra-processed foods suffered from growth retardation and their bone strength was adversely affected.Under histological examination, the researchers detected high levels of cartilage buildup in the rodents' growth plates, the "engine" of bone growth. When subjected to additional tests of the rodent cells, the researchers found that the RNA genetic profiles of cartilage cells that had been subjected to junk food were showing characteristics of impaired bone development.The team then sought to analyse how specific eating habits might impact bone development and replicated this kind of food intake for the rodents.They divided the rodents' weekly nutritional intake -- 30 per cent came from a 'controlled' diet, and 70 per cent from ultra-processed foods."Even if we reduce fats, carbs, nitrates and other known harmful substances, these foods still possess their damaging attributes. Every part of the body is prone to this damage and certainly those systems that remain in the critical stages of development," Monsonego-Ornan said.--IANSrvt/vd