With hectic lifestyles, meeting deadlines, erratic work hours, nutrition intake is severely impacted. Hence, lifestyle diseases like diabetes, hypertension etc are on the rise and it's time to face some hard facts, says an Indian nutrition expert.
The latest survey by the Indian Market Research Bureau (IMRB) to ascertain the levels of protein deficiency and awareness about protein in India showed 73 per cent of urban rich are protein deficient with 93 per cent of them unaware about their daily protein requirements. In fact, despite the urban populace eating poultry products as a source of animal protein, India's consumption of poultry meat products remains one of the lowest in the world at less than 4 kg per capita for poultry while other developed countries have a per capita consumption of as much as 40 kg.
To create awareness about the need to incorporate the essential component of protein in our diets, Protein Week is celebrated from July 24-30 each year.
Detailing the importance of including protein in one's diet, leading nutritionist Ritika Samaddar shares, "As a building block of life, protein is present in every cell of the body. Protein is crucial for growth and development and to fight against diseases. The RDA for protein for an average Indian Adult is 0.8-1.0g per kg body weight, which is around 50-60 g of protein per day for the healthy adult population. There is a need to create awareness on the importance of protein on our health, how much to take and the sources of protein in our diet. India is a crab loving country. We as a nation consume excess starch and fat and grossly inadequate in proteins and there are multiple reasons for this."
Debunking the common myths around protein consumption, Samaddar said, "Firstly the common perception is that "protein is difficult to digest", "leads to weight gain" and "protein is only for bodybuilders"."
So how do we make sure that we get adequate proteins in our diet? Protein is of two types complete and incomplete, which is determined by the composition of amino acids. Complete proteins are found in poultry, egg, milk, fish etc. Complete protein sources like chicken, turkey, duck and egg are high in quantity and quality and 100 per cent digested. Eggs and poultry, besides being an excellent source of protein, are also loaded with micronutrients like vitamin A, Vitamin B12, Zinc, Iron, Selenium.
"One egg gives around 7 g of protein, whereas 100g of chicken, duck or turkey is around 20-21g. So the focus should be not just on the quantity but also on the quality of protein one takes. Eating high-quality protein like egg and poultry increases metabolism, improves satiety and keeps energy levels high. Inadequate intake of protein leads to weakness and fatigue and delays wound healing and over a long period of time can precipitate into lifestyle diseases like central adiposity, diabetes and high triglyceride levels, besides malnutrition."
Recommending a guideline on protein intake, Samaddar added, "To have adequate protein in one's diet, including a source of protein in every meal. Start your day with a healthy breakfast and include an egg daily or milk. Meals should include some protein food like chicken or lentils. Also snack on protein-rich foods like nuts, sprouts or eggs. In this pandemic too the nutrient most talked about and of utmost importance is protein. Protein is required to build immunity and also fight the disease. Post recovery too, increasing intake of protein is important to rebuild muscle loss, immunity and energy levels."
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Kuala Lumpur, July 26 (IANS) Malaysia reported 17,045 new Covid-19 infections in the highest daily spike since the outbreak, bringing the national total to 1,013,438, the health ministry has said.Health Ministry Director-General Noor Hisham Abdullah said on Sunday in a press statement that six of the new cases are imported and 17,039 are local transmissions, Xinhua news agency reported.Another 92 deaths were reported, pushing the death toll to 7,994.Some 9,683 more patients were released after recovery, bringing the total cured and discharged to 844,541, or 83.3 per cent of all cases.Of the remaining 160,903 active cases, 970 are being held in intensive care units and 501 of those are in need of assisted breathing. --IANSint/pgh
Los Angeles, July 24 (IANS) Los Angeles County, the most populous in the US, reported 3,058 new Covid-19 cases in the last 24 hours, the highest single-day spike since February 13.In a statement on Friday, the Los Angeles County Department of Public Health said that it was the third day in a row with more than 2,500 daily cases, reports Xinhua news agency. With the new spike, the county's overall infection tally currently stood at 1,279,171.Over the last four days, more than 10,000 cases were reported in the county, home to over 10 million residents.As of Friday, 655 Covid-19 patients are hospitalised in the county, while the test positivity rate is 5.2 per cent, an increase from 4 per cent seven days ago, according to the department.Health officials urged residents to get vaccinated amid the Delta variant surge in the county, warning non-vaccinated people are becoming infected at a rate 2.7 times that just one month ago."If we didn't have 5.3 million people fully vaccinated in LA County, we would probably be seeing almost double the number of cases today," Barbara Ferrer, the county's director of public health, was quoted as saying in the statement.The local health department also reported seven new deaths in the same 24 hour-period, which took the overall fatality toll to 24,614.Official data showed that of the nearly 10.3 million county residents, including those who are not yet eligible for the vaccine, 52 per cent were fully vaccinated and 59 per cent had received at least one dose.--IANSksk/
Moscow, July 24 (IANS) Russia registered 23,811 new coronavirus cases over the past 24 hours as the Delta variant continued to spread, taking the nationwide tally to 6,078,522, the official monitoring and response centre said on Friday.The nationwide death toll grew by 795 to 152,296, while the number of recoveries increased by 22,547 to 5,450,004, Xinhua news agency reported.Moscow reported 3,425 new cases, down from 4,287 the day before, taking its total to 1,481,296.Nearly 161.5 million Covid-19 tests have been conducted across the country. --IANSint/pgh
Santiago, July 24 (IANS) Chile registered less than 2,000 daily Covid-19 cases after reporting 1,656 new infections in the last 24 hours, for a total of 1,606,358 cases, Health Minister Enrique Paris said on Friday.In a statement, the official added that 83 more deaths were also recorded, bringing the total to 34,875, Xinhua reported.Eleven of the country's 16 regions reported a positivity rate under or equal to 3 per cent, according to Paris.Since early June, Chile has seen a constant drop in the number of cases coinciding with the national vaccination process against Covid-19, which in several regions has fully immunized over 80 per cent of the population.Chile will open its borders on Monday for locals and foreign residents who are fully vaccinated. --IANSint/pgh
Did you know, sitting for long hours at a stretch can give you high blood pressure and increase the risk of death from cardiovascular disease and cancer? In fact, any extended sitting such as at a desk, behind a wheel, or in front of a screen can be harmful.
When we sit, we use less energy as compared to standing or moving. Research has linked sitting for long periods of time with several health concerns. They include obesity and a cluster of conditions -- high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. Prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and Cancer.
Several studies done to understand the link between sitting time and health risk factors found that those who sat for more than eight hours a day with no physical activity, faced similar risks of dying as posed by obesity or smoking. Therefore, living a sedentary lifestyle can be dangerous to your health. The less sitting or lying down you do during the day, the better your chances for living a healthy life. We know that due to the pandemic, most people are confined to their homes and work-from-home has added up to more working hours, leading to long sitting hours in front of the screens. But the health impact it has is manifold.
How long sitting hours affect your body: Humans are built to stand upright. Our heart and cardiovascular system work more effectively that way. Our bowel function is also more efficient when we are upright. It is common for people who are bedridden in the hospital to experience problems with their bowel function, isn't it? Similarly, sitting for long or being inactive for prolonged hours can be very harmful to health.
Leg and gluteals (bum muscles): Sitting for long periods can lead to weakening and wasting away of the large leg and gluteal muscles. These large muscles are important for walking and for stabilizing us. If these muscles are weak, we are more likely to get injured from falls, and from exercises.
Metabolic problems leading to heart diseases and stroke: Moving the muscles helps our body digest the fats and sugars we eat. If we spend a lot of time sitting, digestion is not as efficient, so the body will retain those fats and sugars.
Hip and joint problems: Sitting causes our hip flexor muscles to shorten, which can lead to problems with hip joints. Sitting for long periods can also cause problems with the back, especially if one consistently sits with poor posture or doesn't use an ergonomically designed chair or workstation. Even if you exercise but end up spending a large amount of time sitting, you are still at risk of health problems such as Metabolic Syndrome.
Cancer: Emerging studies suggest that the dangers of sitting include increasing your chances of developing some types of Cancer, including lung, uterine, and colon cancers.
How to stay active and healthy during work time: Prolonged sitting as bad as smoking a daily cigarette pack a day. When you are active your levels and endurance improves, and your bones maintain strength. You might start by simply standing rather than sitting when you have the chance, or finding ways to walk while you work.
Every 30 minutes, take a break from sitting
Stand while talking on the phone or while watching television
If you work at a desk, try a standing desk or improvise with a high table or counter
Position your work surface above a treadmill with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk, so that you can be in motion throughout the day
The impact of movement, even leisurely movement, can be profound. For starters, you will burn more calories. This might lead to weight loss and increased energy levels. Also, physical activity helps maintain muscle tone and leads us to overall mental well-being.
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