Did you know that over 40-year-olds might lose up to 8 per cent of their muscle mass every decade? After the age of 70, the pace of decrease may double.
Sarcopenia, or advanced muscle loss, affects roughly one-third of persons over the age of 50. Muscles are crucial for organ function, skin health, immunity and metabolism, as well as for common physical acts like picking things up, reaching for something, opening a jar or getting out of a chair. To put it another way, keeping muscle mass as you become older is critical to living a happy and healthy life.
"Muscle loss is an ageing factor that is rarely discussed, and people accept its signs, such as a loss of strength and energy, as a natural part of ageing," says Ganesh Kadhe, Associate Director Medical and Scientific Affairs at Abbott Nutrition.
"However, muscle fitness can often predict how we will age and remain active and independent."
The good news is that you may assist, prevent or delay muscle loss by taking the appropriate precautions. While muscle loss is unavoidable as we age, it does not have to be.
To stay strong as you age, start following the tips below to fuel and keep muscles fit for years to come!
1. Engage in regular exercise, including resistance training, to maintain muscles and strength.
2. Eat good source of protein from lean meats, eggs and beans; aim for 25-30 grams of protein at every meal.
3. Choose a balanced diet full of veggies, fruits, whole grains, proteins, healthy fats and key vitamins and minerals like calcium and vitamin D.
4. Consider taking other muscle health ingredients, like HMB.
5. Talk to your healthcare provider about nutrition, especially if you are ill, hospitalised or recovering from surgery, to manage illness-related muscle loss.
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With a whopping 77 million people in India living with diabetes, a simultaneous and sharp rise has been observed in the prevalence of diabetes-related preventable vision loss, particularly among the young people, say experts.
Diabetic retinopathy is a chronic, progressive retinal disease that is a leading cause of vision impairment in today's young adults, working population. It's of major concern among children suffering from juvenile diabetes (Type-1 diabetes) and especially if they have had diabetes for over 10 years.
It is estimated that approximately 1.1-crore people are suffering from retinal disorders in India and more alarmingly, about one in every three people living with diabetes have some degree of diabetic retinopathy, a diabetes complication that affects eyes.
"With the growing incidence of diabetes, it has been estimated that diabetic retinopathy affects one in three people with diabetes and remains the leading cause of blindness in young working-aged adults," Dr Mahipal Sachdev, Medical Director and Chairman, Centre for Sight Group of Eye Hospital, told IANS.
"Approximately 7-10 per cent of young diabetics will go on to develop diabetic retinopathy, of which 2-4 per cent will have vision threatening sequelae if not taken proper treatment." added Dr. Aditya Sudhalkar, M.S. Ophthalmology, Consultant Vitreoretinal Surgeon.
The most common form of diabetic retinopathy is Diabetic Macular Edema (DME) which arises when the damaged blood vessels swell and flow into the macula of the retina causing visibility issues in the normal vision.
According to Dr. Chaitra Jayadev, senior vitreo-retinal consultant, Narayana Nethralaya Eye Institute Karnataka, studies have shown that the prevalence of DME and diabetic retinopathy is higher and more severe in young diabetics with a longer duration of diabetes.
"Diabetes in the younger is a distinct pathological entity characterised by a more aggressive presentation and manifestation. An earlier onset of diabetes leads to a longer exposure to insulin resistance and hyperglycemia. This gives rise to a greater propensity for developing long-term microvascular and macrovascular complications," Dr. Jayadev said.
Thus, screening for diabetes is of utmost importance, even if one is "young" and has no symptoms. It becomes more crucial if one has risk factors such as family history, obesity, sedentary lifestyle, or on long term steroid medications.
Dr. Sudhalkar said that in India, there is a general reluctance towards attending clinics and nearly 25 per cent of young patients with DME come late for diagnosis.
"It's important to know, only 11 per cent of diabetic retinopathy patients can actually reverse vision threatening sequelae once they set in. The rest continue to progress even with strict glycemic control," he noted.
"Retinopathy, unfortunately, is the most neglected complication of diabetes. We see so many patients come to OPD where eyes have not been checked for. So the screening, also known as Funduscopy, should be done at the time of diagnosis of Type-2 diabetes, in adults, and in children, five years after the onset of diabetes, and thereafter annually," Dr Dheeraj Kapoor, HOD, Endocrinology at Artemis, Gurugram, told IANS.
If diabetes occurs near puberty, then funduscopy should be checked for potential retinopathy.
"It is important because the condition poses no symptoms in the initial days. And once symptoms set in, such as bleeding in the eye, red vision, sudden loss of vision, it's too late," Kapoor said.
The doctors advised to adhere to the treatment and maintain a healthy lifestyle to effectively manage diabetes and to prevent the onset or progression of eye diseases.
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Chronic inflammation caused by obesity may trigger the development of cells that break down bone tissue, including the bone that holds teeth in place, finds a new research.
The study, completed in an animal model, found that excessive inflammation resulting from obesity raises the number of myeloid-derived suppressor cells (MDSC), a group of immune cells that increase during illness to regulate immune function.
MDSCs, which originate in the bone marrow, develop into a range of different cell types, including osteoclasts (a cell that breaks down bone tissue).
"This research promotes the concept that MDSC expansion during obesity to become osteoclasts during periodontitis is tied to increased alveolar bone destruction," said researcher K.H. Kwack from the University at Buffalo.
"Taken together, this data supports the view that obesity raises the risk of periodontal bone loss," Kwack added.
Bone loss is a major symptom of gum disease and may ultimately lead to tooth loss.
Also known as periodontal disease, gum disease affects more than 47 per cent of adults 30 years and older, according to the Centers for Disease Control and Prevention.
For the study, published in the Journal of Dental Research, the team examined two groups of mice fed vastly different diets over 16 weeks -- one group, a low-fat diet that derived 10 per cent of energy from fat, the other group a high-fat diet that drew 45 per cent of energy from fat.
The investigation found that the high-fat diet group experienced obesity, more inflammation and a greater increase of MDSCs in the bone marrow and spleen compared to the low-fat diet group.
The high-fat diet group also developed a significantly larger number of osteoclasts and lost more alveolar bone (the bone that holds teeth in place).
Also, the expression of 27 genes tied to osteoclast formation were significantly elevated in the group fed a high-fat diet.
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In many households, including in India, it is a ritual to step out for a walk after dinner before hitting the sheets. Many also take a quick walk after lunch. The goal? To improve digestion.
But, is walking after eating really beneficial for digestion? Turns out it is, and here's why:
After you finish your meals, your body gets to work, it breaks down and absorbs the nutrients. A significant portion of the food breakdown or digestion takes place in the small intestine. Research suggests that walking after a meal can help in the faster transit of food from the stomach and into the small intestine.
How does this help? "The faster the food transits from your stomach into the small intestine, the lesser is you the likelihood of common complaints like bloating, gas, and acid reflux. Evidence also indicates that a post-meal 30-minute walk, coupled with routine exercise, can improve bowel function and lower the chances of constipation.
Postprandial walks not only ease digestive symptoms but can be quite beneficial for individuals with type-2 diabetes. Research from the New Zealand's University of Otago indicates that for people with type-2 diabetes, walking after meals is better at reducing blood sugar levels, especially following carb-rich meals. How does that happen? The body converts food into glucose, which is a major source of energy for the body. After consuming a meal, the blood glucose levels start rising.
In order to deal with this spike, the body secretes insulin, which helps drive the glucose into the cells. However, for diabetic individuals, the action of insulin is impaired, preventing the process of managing blood sugar levels. This can lead to high levels of glucose in the blood, increasing the risk of health problems. During a post-meal walk, glucose is utilized by the body to produce energy for the activity, aiding in lowering the level of glucose in the blood.
Now to address a key question - how long should you wait after a meal before you set off on your walk? Walking immediately following a meal may cause acid reflux and upset your stomach. "It is advisable to walk after a gap of 30-45 minutes after your lunch or dinner to experience the most benefits," says Singh.
It is also recommended to walk at an easy to moderate pace after your meals as increased intensity workouts may cause more blood to be drawn towards the working muscles and away from the gastrointestinal tract. This may cause your digestion to slow down and may also lead to indigestion.
Along with health benefits, a post-meal walk will also bring you closer to your goal of hitting 10,000 steps (a popular aspirational fitness goal) a day. Any sort of physical activity also triggers the release of endorphins, or ï¿½feel-good hormones', thereby relaxing the body. A post-meal walk is a positive step in that direction.
Now that you know the many benefits of a quick post-meal walk, it is time to make this small lifestyle change for better health and overall fitness.(By Vikas Singh)
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Navratri is the festival where nine days of fasting can be observed by a devotee. Many pregnant ladies wish to fast for their religious or personal beliefs. Though it is said that women during pregnancy should be very careful when it comes to fasting because it is not only the mother who needs all the essential nutrients but also the need of the fetus for healthy growth and development.
However, fasting during pregnancy is not as hard as it allows the consumption of various healthy foods at appropriate intervals. But one thing should be remembered by all pregnant ladies that they should not go hungry for long intervals as a baby's nutrition depends on the mother. It is very important to take carbs during pregnancy while fasting. Carbohydrates play a vital role in our growth system. It is an important nutrient source that not only provides energy to muscles and the brain but using the right kind of carbs in the diet can effectively help to provide essential nutrients, build the desired body or accelerate fitness goals.
There are two types of carbs slow and fast carbs which depends on the Glycemic Index ( the rate at which carbs get digested as compared to glucose secretion).
Fast carbs have a high GI and release energy at a much higher pace and get used quickly which makes you feel hungry often and add to weight gain issues. Fast carbs include processed foods such as bread, sugars, starchy vegetables, fruit juices etc.
As compared to this, slow carbs have a low GI and release energy slowly into the body and help to maintain a "satisfied" feeling as your blood sugar levels are maintained.
There are many non-pregnant women who want to shed extra calories. Fasting will be the perfect time to start their fitness journey. To lose weight and stay healthy, the purpose should be to source the right kind of carbs, which release energy slowly and helps you in the long run. Hence, for that, focus on including slow carbs in your diet such as whole grains, seeds and nuts, beans and legumes, vegetables etc. It also tends to be high in fibre.
Should Carbs Be Taken During Fasting?
Although fasting is a very traditional and customary ritual and most people fast for spiritual purification, there is no denying that if you keep yourself nutritionally in check, it can be therapeutic for the body as it can act as a form of detox and keep you healthy as well. So, it is significant to choose the right food while you are on a fast diet to prevent yourself from being deficient in important nutrients as it can make you likely to develop health ailments like weakness, heart problems, skin issues, defective bone growth, etc.
Pregnant women with illnesses such as diabetes, anaemia, high blood pressure should avoid fasting as it could lead to various other complications.
Avoiding carbohydrates will be the last thing you need to do during fasting as it provides energy to the brain and muscles and make you energetic and more productive throughout the day. So, Make sure you are getting enough right kind of carbohydrates, proteins, minerals and vitamins from different sources and be vigilant about selecting healthy foods rather than munch on processed foods.
There are various food options that include slow carbs and few tips to make your fasting healthier:
Because you are fasting, you tend to eat lesser food than usual, and are hungry at odd times, eating slow carbs foods can help you keep fuller for longer as they take longer to digest and break down. Combine high carbohydrates like potatoes and sabudana (widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, etc. Also, try to bake, roast or grill vegetables instead of deep-frying them. Kuttu is a brilliant combination of carbohydrates (70-75 per cent) and protein (20-25 per cent). It is also rich in proteins, B-complex vitamins and minerals like phosphorus, magnesium, iron, zinc, copper and manganese. Use it to make chapatti instead of gorging on puris.
Samak rice is extremely easy to digest and provides energy, contains a high amount of fibre, B-complex vitamins and important minerals like iron and magnesium.
Try and adopt healthy snacking and don't binge on puris, sabudana vada, potato chips, and other delicacies as they are loaded with sugar, salt and fat content, Instead, opt for roasted makhana as they loaded with antioxidants or a mixture of nuts (almonds/raisins/walnut)/ baked chips, roasted peanuts, etc.)
Eat plenty of seasonal fruits and vegetables.
Eat small meals and do not starve yourself. This will help maintain blood glucose levels and prevent you from feeling low.
Keep yourself hydrated. Drink lots of water and fluids like coconut water, lemon water, and buttermilk without adding sugar. These beverages will keep you satisfied for a long time.
While you can gorge on the above-mentioned food items, also try out these healthy recipes this Navratri season:
Sweet potato chaat
1 bowl (250 gms)
Calories-304.5 Cal Carbs-62.09 gms
2-3 Sweet Potatoes (Boiled)
A handful of almonds, peanuts and walnuts
1 tsp Cumin powder and Black pepper
1 tsp chia seeds and roasted flax seeds
Rock salt for taste
1 lemon (for juice)
Boil sweet potatoes and peel them and cut them into small pieces
Now mix the nuts with sweet potatoes
Now add salt, cumin powder and black pepper to it and mix it properly, add lemon juice also
Sprinkle chia seeds and flax seeds
The chaat is now ready to eat
2 pieces (45 gms)
1 cup Kuttu ka Atta / Buckwheat Flour
1/2 cup Sour Curd
1 /4 tsp Ginger paste
Salt to taste
1 tbsp Fresh Coriander (Grated)
1 tsp Green Chilli (Chopped)
Clean and wash the buckwheat in enough water only once. Then drain the excess water using a strainer
Mix the buckwheat, sour curd and half a cup of water in a bowl. Cover it and soak it for at least 4 to 5 hours.
Now add green chilli, ginger paste and salt to the batter and mix very well
Pour the batter into a greased thali and spread evenly by rotating the thali clockwise. Also, Sprinkle freshly chopped coriander
Steam in a steamer for 10-12 min. Or till the Dhoklas are cooked
Cool slightly, cut into pieces and serve immediately with green chutney.
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Nutrition is the cornerstone of good health and development. From September 1-7, National Nutrition Week is being observed to spread awareness about good nutrition diet and healthy lifestyle. The nutrition week is observed to make people understand the importance of a nutrition filled diet so they can maintain a healthy lifestyle.
Apricots are a great supply of vitamins and minerals that are required for a healthy body. Eating apricots as a part of a diet rich in fruits is a great way to prevent cancer, low cholesterol, and heart disease risk. Apricots also enhance vision and improve digestion. Besides, it also aids in weight loss and improves skin health. The dietary fibre in Apricot increases the metabolism which improves the human body's digestion and prevents constipation. Apricot is also a good source of iron making it one of the curing food for anaemia.
It is a shrub from China and areas of Europe. It contains many medicinal compounds and nutrients like vitamins, amino acids and fatty acids which are good for a healthy immune system. The leaves and the berries of sea buckthorn are all used for their medicinal and nutritional qualities. Sea buckthorn is also used as a cosmetic treatment like sunscreen or any other remedy for skin problems. In herbal medicine, sea buckthorn is used to stimulate the digestive system and enhance heart and liver health as well. It is helpful for other health issues like diabetes, high cholesterol, high blood pressure, inflammation, and arthritis. According to Aseem Sood, Managing Director, Proveda India, their new nutritional powerhouse 'Sante Sea buckthorn Juice' is useful for all parts of human health.
Giloy has been used in Indian medicine for a very long due to its medicinal properties. Giloy is a powerhouse of antioxidants that attacks free-radical and prevents diseases. It helps in cleansing the blood and ward off liver diseases and urinary tract infections. Consuming Giloy is very beneficial as it improves digestion and treats bowel-related issues like constipation. Giloy is for excellent health and regular consumption of Giloy juice helps to reduce the high level of blood sugar and respiratory problems. It is also beneficial in treating arthritis.
Amla also known as gooseberry is powerful than any other fruit and is considered as one of the superfoods. Vitamin C, one of the nutrients in Amla, is easily absorbed by the body to combat the common cold. Studies have proven that carotene in Amla improves vision and regular consumption leads to improved eye health. One of the most exciting advantages of Amla is that it burns fat. Consuming Amla before a meal makes one feel full and help them eat less. Amla also boosts metabolism that will help in faster weight loss. This superfood also prevents dandruff and strengthen the hair follicles making hair look beautiful.
Ginseng is a light coloured, fork-shaped root herb that boosts energy and controls blood sugar and cholesterol levels. It helps to promote physical and mental activity for those who feel weak and tired most of the time. Some initial studies on cancer patients receiving treatment have shown that ginseng help reduces cancer-related weakness. Due to its antioxidant and anti-inflammatory properties, Ginseng reduces inflammation. Ginseng also benefits brain functions like memory or mood swings.
Blueberries are incredibly healthy, nutritious and widely popular and often known as a superfood. Blueberries are low in calories. These berries are among the most nutrient-packed berries containing fibre, Vitamin C, Vitamin K and Manganese along with a small number of other nutrients. The king of antioxidant foods, blueberries protect your body from free radicals preventing early ageing and other diseases like cancer. People with high blood pressure issues can consume blueberries as a part of their daily diet. Alongside, it also prevents heart diseases and helps in maintaining brain functions and also improving memory.
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