5 ways to strengthen your immune system, according to an MD

As the coronavirus pandemic continues to disrupt life as we know it, we're waiting in hope for a cure and a vaccine that will help put an end to the virus once for and for all. But until we get a vaccine (which likely won't be until 2021) you may be wondering what exactly you can do to protect yourself and those you love from the virus.

Even as restrictions start to lift on social distancing and quarantine, it's important to know that the virus is still spreading and you can still get it. One of the best protective measures you can take is to keep practicing social distancing, stay home as much as possible, and isolate yourself, especially from people who may be sick. The next best thing you can do is take care of yourself and stay well, so if you do come into contact with the virus, your body will be able to fight it off.

When it comes to strengthening your body's immune defenses, there are lots of different factors at play. As tempting as it may be to pop a supplement and call it a day, there are a lot of factors that affect how well your body can fight infections and other illnesses. According to Dr. Michael Roizen, MD and COO of the Cleveland Clinic, there are several major categories to consider when evaluating your lifestyle and strengthening immunity. These areas include sleep, nutrition and supplements, exercise and stress management. Keep reading below for more information on how to optimize each area for your health and better immunity.

What is the immune system and how does it work?

You know your immune system is vital to keeping you healthy and fighting off sickness, but do you know exactly how it works?

"Your immune system is what protects you from things you shouldn't have in your body whether that is cancer cells that develop inside you or bacteria or viruses or particles from the outside that cause a reaction," Dr. Roizen says. "Your body houses a number of different defense mechanisms that protect you from foreign invaders, and it all begins with your skin. Your skin has oil that stops things from getting through your skin, and you have bacteria, viruses and fungi that are healthy for you and protect you."

In addition to your skin, you also have protective mechanisms in your nose and throat. "In your nasal passages and your throat you have a lot of cilia and mucus secretions that actually contain antibodies to protect you. You have cilia in your nasal passages and lung tubes which beat like brooms to beat out anything that starts to get in," Dr. Roizen says.

Your gut also plays an important role in your immune health. "In your intestine you have a coating on your intestinal wall and a huge part of your immune system, more than 40% of your immune system is in your intestinal wall preventing things from the food you eat and the bacteria and viruses that get in to stop them from penetrating."

Now that you know how your immune system works, let's explore how you can keep it working effectively.

Nutrition
When you've been stuck at home and are feeling stressed or sad about the pandemic, it's really easy to let healthy eating fall to the wayside. But eating junk food, especially sugar, could cause more damage to you than just expanding your waistline. Your white blood cells are responsible for taking care of bad viruses and bacteria in your body, and according to Dr. Roizen, sugar is one thing that can keep them from doing their job. "Too much sugar in your system allows the bacteria or viruses to propagate much more because your initial innate system doesn't work as well. That's why diabetics, for example, have more infections," Dr. Roizen says.

A 2018 study showed that high-sugar diets were responsible for increasing inflammation and suppressing the immune system in flies. Another study showed that sugar consumption clearly affected white blood cells' ability to fight bacteria for about 5 hours after eating it -- all the more reason to watch how many sweets you're eating and look out for sneaky added sugars.

Supplements
While there is no single supplement that can magically prevent or cure COVID-19, there are several that science has shown to be helpful for supporting immune health. Vitamin C is one of the major vitamins shown to help protect people from getting sick, and help people who are already sick feel better faster.

Zinc is another supplement that's been flying off the shelves since the pandemic hit. And although it can't cure the virus, it does help the body fight off infection and may help with symptoms -- but there's really not enough research yet to say exactly how it can help.

Finally, vitamin D, once thought just to support strong bones, actually plays an important role in your immune health too. Vitamin D works by helping lower inflammation in your body and it helps activate your immune cells -- two things that are important for staying well. You can get vitamin D from regular sun exposure on your skin, and it's found in some foods, but many people need to supplement to get enough.

Sleep
The stress and overwhelm from a global pandemic is enough to keep anyone up at night -- but now is not the time to skimp on good quality sleep. You need at least 7 hours of sleep each night, and 8 hours is even better. 

Not only can lack of sleep lead to weight gain, irritability and poor focus, it can also tank your immune system and make it hard for your body to fight off infections. If you're finding it difficult to fall asleep or stay asleep at night, try incorporating a relaxing bedtime routine that signals to your body that it's time for rest.

According to the National Sleep Foundation, lack of sleep can lower the proteins in your body that fight inflammation and infection, making you more susceptible to illness. If there are factors outside of your control affecting your sleep, make time to take naps, which can help make up the difference. 

Exercise
While going back to the gym is a personal decision based on how much risk you're willing to take, exercise is important to prioritize for your health. Not only is it a good stress reliever and mood-booster, but it can help your body fight off illness and recover faster.

The key with exercise is to be consistent and get enough each week (at least 150 minutes total per week). If you exercise very intensely (like HIIT workouts for example) you want to limit those to about 75 minutes per week total. Although the evidence is mixed, doctors like Roizen and infectious disease expert Dr. Kesh recommend not overdoing it with intense exercise right now. Strenuous exercise without proper recovery time can run your system down and make it hard to fight off infections or viruses.  

Reduce stress
A global pandemic is the perfect storm to allow high amounts of stress and overwhelm to hijack your health. But finding ways to relax, like by meditating or doing calming activities is important for your mental and physical health. Stress can lower your immune system by decreasing your white blood cell count, which you don't want to happen during a global pandemic -- or any time, for that matter.

Dr. Roizen agrees: "We know from studies that during stressful life events you are between 20% to 60% more likely to get a cold or the flu. In addition, stress is the leading associated factor with cancer because your immune system is decreased during stressful events and chronic stress especially," he says.

Managing stress is so important that it can actually alter your genes to be less effective at fighting inflammation. "We also know that if you look at what stress does to your genetics it changes the gene functioning so that you turn on things that make inflammatory proteins and you turn off genes that decrease inflammation," Dr. Roizen says.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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These 3 things will stop Coronavirus from killing you

A global coronavirus (COVID-19) pandemic is imminent—by all reasoned calculations. In reaction, sectors all across the world have enacted the largest remote work movement ever recorded.

In the likely event of COVID-19 penetrating the US, The Center for Disease Control and Prevention has advised the workforce to prepare for an extended period of out-of-office collaboration.

Here’s everything you need to know.
Nutrition, immunization, and output

Although The World Health Organization has yet to recognize COVID-19 as a global pandemic, many US corporations have decided to employ as many preemptive measures as they can ahead of the pending bureaucracy.

The best way to circumvent COVID-19’s rapid transmission rate is by promoting social distancing. This means stocking up on necessary items to reduce exchanges between potential carriers.

After reviewing the relevant data, Ladders formulated a list comprised of three categories to ensure remote workers load up on the essentials: Nutrition, Immunization, and Output.

The first refers to all of the things you need to function; everything from water, canned foods, and pharmaceutical care.

Rebecca Katz, director of the Center for Global Health Science and Security at Georgetown University recommends individuals with pre-existing conditions seek extended supplies of their medication from their insurance provider. The more time you can buy yourself before a refill the better, so long as your prescription request receives approval.

Immunization denotes all of the clinical, technical and dietary objects geared to fortify our immune system and or protect us from foreign bodies. Make sure to have a full first-aid kit, face masks, fever reducers like acetaminophen or ibuprofen as well as any other tools and supplements that will keep you protected during high-risk situations.

It is not yet categorically known how long COVID-19 can survive outside of its host but experts are fairly confident that most household disinfectants will effectively deactivate the virus.

A study conducted earlier this year on the three most common coronaviruses, Severe Acute Respiratory Syndrome (SARS), Middle East Respiratory Syndrome (MERS), and the endemic human strain (HCoV), concluded that they can be eliminated in less than 60 seconds by-products composed of 62-71%  ethanol, 0.5%  hydrogen peroxide or 0.1 % sodium hypochlorite.

Output, the final sub-list, encompasses all of the things that will enhance your productivity while you take on tasks remotely: a strong internet connection, a program like Slack that facilitates open communication, an organized working space,  and a principled system that will curb procrastination.
Consider The Pomodoro technique. In order to maximize waves of focus, segment tasks into 25-minute intervals with the help of a timer. When your device chimes at the end of each cycle, take a short five-minute break so you can regroup, re-hydrate and ramble about before addressing the next item on your docket.

Curing the stigma

“Outbreaks of novel virus infections among people are always of public health concern. The risk from these outbreaks depends on the characteristics of the virus, including how well it spreads between people, the severity of resulting illness, and the medical or other measures available to control the impact of the virus,” The CDC reports. “As community spread is detected in more and more countries, the world moves closer toward meeting the third criteria, the worldwide spread of the new virus.”

COVID-19’s breakneck transmission speed appears to have tempered much of the irresolution surrounding teleworking, especially in the minds of employers. Regions with high-concentrations of confirmed cases have actually been mandated to either shut down operations or devise remote work scenarios until the outbreak is contained.

“It’s a test run that we didn’t really choose to implement, but we’re quite happy with it,” Brice Lamarque, sales and accounts director at a web and branding agency in Hong Kong told CNN. “Nearly all the agency’s employees have been working from home this month — and will continue for as long as the Hong Kong government advises.”

The circumstances surging remote work around the world are provisional but that doesn’t mean there isn’t a lot to learn and gain from recent advancements in teleworking going forward.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Raw Food Items - 7 Reasons You Must Be Having Them!

The raw food diet has gained traction over the last few years and a growing number of people are trying this diet. The raw food diet has great fitness benefits as it includes eating unprocessed, unfrozen food. The raw food consumed as part of this diet is never exposed to a temperature greater than 115 degrees. While the diet requires a great amount of motivation to continue, it yields great results over the long term.

Here is a list of benefits that could be obtained from consuming raw food:

Increase in the consumption of fruit: The whole raw food regime consists of consuming lots of fruits. Fruits are rich in vitamins, minerals and a lot of vital nutrients that are essential for the body. It keeps the body energized, helps in digestion, replenishes the body and controls the appetite. Being rich in fiber, fruits can help in weight loss and regularize bowel movement.
 
Increase the consumption of vegetables: Vegetables provide low protein and loads of minerals to the diet. Leafy green vegetables such as spinach, kale, carrots, beans etc. can aid muscle growth and repair. Raw food in the form of vegetables can ensure adequate nutrients for the body.
 
Balancing nutrition: Contrary to common belief, the raw food diet has the exact quantity of carbohydrate, protein, and fat that accounts for a healthy and balanced diet. There are ample choices available to balance the nutrition in each category. Raw vegetables can make the body feel light and clean.

Simple carbohydrates: The raw diet consisting of fruits, vegetables, and other plant-based foods can be easily broken down and digested by the body. This helps the digestive system to work effortlessly. Consumption of processed foods, on the other hand, takes a lot of effort by the body to break down into simpler particles.

Good for heart: The raw food diet is extremely beneficial for the heart. Owing to its low-sodium, low-cholesterol content, raw food can reduce the risk of a person contracting complicated cardiovascular diseases. It also allows the heart to pump normally and spread oxygen equally to every part of the body.
 
Retain vitamins: Most food items lose their vitamins once they are heated, frozen or cooked. Raw food, on the other hand, can keep the vitamin content intact and deliver the exact quantity of vitamins to the body.

Don't have to measure calories: This is perhaps the best part of the raw food diet. As long as the diet is raw, a person can have as much food as he wants. Calorie counting is something that one need not worry about when it comes to the raw food diet. Furthermore, the body can easily digest it too.
   

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

   
   

What is nutrition, and why does it matter?

Nutrition, nourishment, or aliment, is the supply of materials - food - required by organisms and cells to stay alive. In science and human medicine, nutrition is the science or practice of consuming and utilizing foods.

In hospitals, nutrition may refer to the food requirements of patients, including nutritional solutions delivered via an IV (intravenous) or IG (intragastric) tube.

Nutritional science studies how the body breaks food down (catabolism) and how it repairs and creates cells and tissue (anabolism). Catabolism and anabolism combined can also be referred to as metabolism. Nutritional science also examines how the body responds to food.

Fast facts on nutrition

    The human body requires seven major types of nutrients.
    Not all nutrients provide energy but are still important, such as water and fiber.
    Micronutrients are important but required in smaller amounts.
    Vitamins are essential organic compounds that the human body cannot synthesize.
 
What is nutrition?

As molecular biology, biochemistry, and genetics advance, nutrition has become more focused on metabolism and metabolic pathways - biochemical steps through which substances inside us are transformed from one form to another.

Nutrition also focuses on how diseases, conditions, and problems can be prevented or reduced with a healthy diet.

Similarly, nutrition involves identifying how certain diseases and conditions may be caused by dietary factors, such as poor diet (malnutrition), food allergies, and food intolerances.
 
Dietitian vs. nutritionist

A registered dietitian nutritionist (RD or RDN) studies food, nutrition, and dietetics through an accredited university and approved curriculum, then completes a rigorous internship and passes a licensure exam to become a registered dietitian.

A nutritionist (without the title of an RD or RDN) studies nutrition via self-study or through formal education but does not meet the requirements to use the titles RD or RDN. The two terms are often interchangeable, but they are not identical.

Dietetics

Dietetics is the interpretation and communication of the science of nutrition; it helps people make informed and practical choices about food and lifestyle in both health and disease.

Part of a dietician's course includes both hospital and community settings. Dietitians work in a variety of areas, from private practice to healthcare, education, corporate wellness, and research, while a much smaller proportion work in the food industry.

A dietitian must have a recognized degree or postgraduate degree in nutrition and dietetics and meet continuing education requirements to work as a dietitian.

Nutrition
Nutrition is the study of nutrients in food, how the body uses nutrients, and the relationship between diet, health, and disease.

Major food manufacturers employ nutritionists and food scientists.

Nutritionists may also work in journalism, education, and research. Many nutritionists work in the field of food science and technology.

There is a lot of overlap between what nutritionists and dietitians do and study. Some nutritionists work in a healthcare setting, some dietitians work in the food industry, but a higher percentage of nutritionists work in the food industry and in food science and technology, and a higher percentage of dietitians work in healthcare, corporate wellness, research, and education.
Types

A nutrient is a source of nourishment, a component of food, for instance, protein, carbohydrate, fat, vitamin, mineral, fiber, and water.

    Macronutrients are nutrients we need in relatively large quantities.
    Micronutrients are nutrients we need in relatively small quantities.

Macronutrients can be further split into energy macronutrients (that provide energy), and macronutrients that do not provide energy.
Energy macronutrients

Energy macronutrients provide energy, which is measured either in kilocalories (kcal or calories) or Joules. 1 kilocalorie (calorie) = 4185.8 joules. Energy macronutrients include:

Carbohydrates - 4 kcal per gram

Carbohydrate molecules include monosaccharides (glucose, fructose, galactose), disaccharides, and polysaccharides (starch).

Nutritionally, polysaccharides are favored over monosaccharides because they are more complex and therefore take longer to break down and be absorbed into the bloodstream; this means that they do not cause major spikes in blood sugar levels, which are linked to heart and vascular diseases.

Proteins - 4 kcal per gram

There are 20 amino acids - organic compounds found in nature that combine to form proteins. Some amino acids are essential, meaning they need to be consumed. Other amino acids are non-essential because the body can make them.

Fats - 9 kcal per gram

Fats are triglycerides - three molecules of fatty acid combined with a molecule of the alcohol glycerol. Fatty acids are simple compounds (monomers) while triglycerides are complex molecules (polymers).

Fats are required in the diet for health as they serve many functions, including lubricating joints, helping organs produce hormones, assisting in absorption of certain vitamins, reducing inflammation, and preserving brain health.
Macronutrients that do not provide energy

These do not provide energy, but are still important:

Fiber

Fiber consists mostly of carbohydrates. However, because it is not easily absorbed by the body, not much of the sugars and starches get into the blood stream. Fiber is a crucial part of nutrition, health, and fuel for gut bacteria.

For more details go to "What is fiber? What is dietary fiber?"

Water

About 70 percent of the non-fat mass of the human body is water. It is vital for many processes in the human body.

Nobody is completely sure how much water the human body needs - claims vary from 1-7 liters per day to avoid dehydration. We do know that water requirements are very closely linked to body size, age, environmental temperatures, physical activity, different states of health, and dietary habits; for instance, somebody who consumes a lot of salt will require more water than another similar person.

Claims that 'the more water you drink, the healthier you are' are not backed with scientific evidence. The variables that influence water requirements are so vast that accurate advice on water intake would only be valid after evaluating each person individually.
Micronutrients

Micronutrients are required in smaller quantities:

Minerals
Minerals are found in a range of food types.

Dietary minerals are the other chemical elements our bodies need, other than carbon, hydrogen, oxygen, and nitrogen.

People with a well-balanced diet will, in most cases, obtain all the minerals they need from what they eat.

Minerals are sometimes added to certain foods to make up for any shortages.

The best example of this is iodized salt - iodine is added to prevent iodine deficiency, which affects about 2 billion people, globally; it causes mental retardation and thyroid gland problems. Iodine deficiency remains a serious public health problem in over half the planet.

Experts at the University of Florida say that 16 key minerals are essential for human biochemical processes:

Potassium

What it does - a systemic (affects entire body) electrolyte, essential in co-regulating ATP (an important carrier of energy in cells in the body, also key in making RNA) with sodium.

Deficiency - hypokalemia - can profoundly affect the nervous system and heart.

Excess - hyperkalemia - can also profoundly affect the nervous system and heart.

Chloride

What it does - key for producing stomach acid, important in the transport of molecules between cells, and vital for the proper functioning of nerves.

Deficiency - hypochloremia - low salt levels, which, if severe, can be very dangerous.

Excess - hyperchloremia - usually no symptoms, linked with excessive fluid loss.

Sodium

What it does - a systemic electrolyte, and essential in regulating ATP with potassium. Important for nerve function and regulating body fluid levels.

Deficiency - hyponatremia - causes cells to malfunction; extremely low sodium can be fatal.

Excess - hypernatremia - can also cause cells to malfunction, extremely high levels can be fatal.

Calcium

What it does - important for muscle, heart, and digestive health. Builds bone, assists in the synthesis and function of blood cells.

Deficiency - hypocalcaemia - muscle cramps, abdominal cramps, spasms, and hyperactive deep tendon reflexes.

Excess - hypercalcemia - muscle weakness, constipation, undermined conduction of electrical impulses in the heart, calcium stones in the urinary tract, impaired kidney function, and impaired absorption of iron, leading to iron deficiency.

Phosphorus

What it does - important for the structure of DNA, transporter of energy (ATP), component of cellular membrane, helps strengthen bones.

Deficiency - hypophosphatemia, an example is rickets.

Excess - hyperphosphatemia, often a result of kidney failure.

Magnesium

What it does - processes ATP; required for good bones and management of proper muscle movement. Hundreds of enzymes rely on magnesium to work properly.

Deficiency - hypomagnesemia - irritability of the nervous system with spasms of the hands and feet, muscular twitching and cramps, constipation, and larynx spasms.

Excess - hypermagnesemia - nausea, vomiting, impaired breathing, low blood pressure. Very rare, but may occur if patient has renal problems.

Zinc

What it does - required by many enzymes. Important for reproductive organ growth. Also important in gene expression and regulating the nervous and immune systems.

Deficiency - short stature, anemia, increased pigmentation of skin, enlarged liver and spleen, impaired reproductive function, impaired wound healing, and immune deficiency.

Excess - suppresses copper and iron absorption.

Iron

What it does - required for proteins and enzymes, especially hemoglobin, the oxygen-carrying compound in blood.

Deficiency - anemia.

Excess - iron overload disorder; iron deposits can form in organs, particularly the heart.

Manganese

What it does - a cofactor in enzyme functions.

Deficiency - wobbliness, fainting, hearing loss, weak tendons and ligaments. Less commonly, can be a cause of diabetes.

Excess - interferes with the absorption of dietary iron.

Copper

What it does - component of many enzymes.

Deficiency - anemia or pancytopenia (reduction in the number of red and white blood cells, as well as platelets) and neurodegeneration.

Excess - can interfere with body's formation of blood cellular components; in severe cases, convulsions, palsy, and eventually death (similar to arsenic poisoning).

Iodine

What it does - required for the biosynthesis of thyroxine (one type of thyroid hormone).

Deficiency - developmental delays, enlarged thyroid gland (in the neck), and fatigue.

Excess - can affect the function of the thyroid gland.

Selenium

What it does - essential cofactor for antioxidant enzymes.

Deficiency - Keshan disease - myocardial necrosis (tissue death in the heart) leading to weakening of the heart; Kashin-Beck disease - break down of cartilage.

Excess - garlic-smelling breath, gastrointestinal disorders, hair loss, sloughing of nails, fatigue, irritability, and neurological damage.

Molybdenum
What it does - vital part of three important enzyme systems, xanthine oxidase, aldehyde oxidase, and sulfite oxidase. It has a vital role in uric acid formation, in carbohydrate metabolism, and sulfite detoxification.

Deficiency - may affect metabolism and blood counts, but as this deficiency often occurs at the same time as other mineral deficiencies, it is hard to say which deficiency caused which health problem.

Excess - there is very little data on toxicity.

Vitamins
Our bodies cannot synthesize vitamins, so we must consume them.

These are organic compounds we require in tiny amounts.

An organic compound is any molecule that contains carbon.

It is called a vitamin when our bodies cannot synthesize (produce) enough or any of it, so we need to get it from our food.

Vitamins are classified as water soluble (they can be dissolved in water) or fat soluble (they can be dissolved in fat). For humans, there are four fat-soluble vitamins (A, D, E, and K) and nine water-soluble vitamins (eight B vitamins and vitamin C).

Water-soluble vitamins need to be consumed more regularly because they are eliminated faster (in urine) and are not easily stored.

Fat-soluble vitamins are absorbed through the intestines with the help of fats (lipids). They are more likely to accumulate in the body because they are harder to get rid of quickly. If too many vitamins build up, it is called hypervitaminosis. A very low-fat diet can affect the absorption of fat-soluble vitamins.

We know that most vitamins have many different functions. Below is a list of vitamins, and some of their roles. Note that most often vitamin overdose symptoms are related to supplementation or impaired metabolism or excretion, not vitamin intake from foods.

Vitamin A

Chemical names - retinol, retinoids, and carotenoids.

Solubility - fat.

Deficiency disease - Night-blindness.

Overdose disease - Keratomalacia (degeneration of the cornea).

Vitamin B1

Chemical name - thiamine.

Solubility - water.

Deficiency disease - beriberi, Wernicke-Korsakoff syndrome.

Overdose disease - rare hypersensitive reactions resembling anaphylactic shock when an overdose is due to injection.

Vitamin B2
Chemical name - riboflavin.

Solubility - water.

Deficiency disease - ariboflavinosis (mouth lesions, seborrhea, and vascularization of the cornea).

Overdose disease - no known complications. Excess is excreted in urine.

Vitamin B3

Chemical name - niacin.

Solubility - water.

Deficiency disease - pellagra.

Overdose disease - liver damage, skin problems, and gastrointestinal complaints, plus other problems.

Vitamin B5

Chemical name - pantothenic acid.

Solubility - water.

Deficiency disease - paresthesia (tingling, pricking, or numbness of the skin with no apparent long-term physical effect).

Overdose disease - none reported.

Vitamin B6

Chemical names - pyridoxamine, pyridoxal.

Solubility - water.

Deficiency disease - anemia, peripheral neuropathy.

Overdose disease - nerve damage, proprioception is impaired (the ability to sense where parts of the body are in space).

Vitamin B7

Chemical name - biotin.

Solubility - water.

Deficiency disease - dermatitis, enteritis.

Overdose disease - none reported.

Vitamin B9

Chemical name - folinic acid.

Solubility - water.

Deficiency disease - birth defects.

Overdose disease - increased risk of seizures.

Vitamin B12

Chemical names - cyanocobalamin, hydroxycobalamin, methylcobalamin.

Solubility - water.

Deficiency disease - megaloblastic anemia (a defect in the production of red blood cells).

Overdose disease - none reported.

Vitamin C

Chemical name - ascorbic acid.

Solubility - water.

Deficiency disease - scurvy, which can lead to a large number of complications.

Overdose disease - vitamin C megadose - diarrhea, nausea, skin irritation, burning upon urination, depletion of copper in the body, and higher risk of kidney stones.

Vitamin D

Chemical names - ergocalciferol, cholecalciferol.

Solubility - fat.

Deficiency disease - rickets, osteomalacia (softening of bone), recent studies indicate higher risk of some cancers, autoimmune disorders, and chronic diseases

Overdose disease - hypervitaminosis D (headache, weakness, disturbed digestion, increased blood pressure, and tissue calcification).

Vitamin E

Chemical name - tocotrienols.

Solubility - fat.

Deficiency disease - very rare, may include hemolytic anemia in newborn babies.

Overdose disease - dehydration, vomiting, irritability, constipation, build up of excess calcium.

Vitamin K

Chemical names - phylloquinone, menaquinones.

Solubility - fat.

Deficiency disease - greater tendency to bleed and bruise.

Overdose disease - may undermine effects of warfarin.

Most foods contain a combination of some or all of the seven nutrient classes. We require some nutrients regularly, and others less frequently.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

Lack Of Nutrition During The First 1000 Days Of Life Can Impact Brain Development’, Says Expert

Lack of nutrition among children have far reaching impact on not just the physical health but also the mental development of the child. It is also a cause of mortality among children. Child wasting (low weight for height) which is usually the result of acute significant food shortage or disease or both is a strong analyst of mortality among children under five. According to the Global Nutrition Report 2018, India is home to half the population of wasted children, 25.5 million of the total 50.5 million children wasted globally. The same report states that India is home to 46.6 million stunted children (low height for age) out of a total of 150.8 million stunted children in the world. UNICEF says that stunting is associated with an underdeveloped brain, with long-lasting harmful consequences, including diminished mental ability and learning capacity, poor school performance, among others. The root cause behind child stunting and wasting is long-term insufficient nutrient intake and frequent infections.

In a bid to make India malnutrition free by 2022 and reduce stunting in identified districts of the country, the government launched POSHAN Abhiyaan on March 8, 2018, and observes September as ' Poshan Maah’ or nutrition month.  Dr Suparna speaks to understand the importance of nutrition  during the first 1000 days of human life (from conception of the baby till two year after birth) and how these 1000 days shape the health of the child for the rest of his or her life.

Question: What are the first 1000 days of life and how are they divided?

Dr Suparna: The first thousand days of an individual’s life starts right from the time of conception to when the child is two years old. The first 1000 days are divided into three phases; the first phase is called the gestation period that is when a child is inside the womb and it usually lasts for 270 days. While the second phase is the infancy period (0-1 year), the third stage is the toddlerhood or early childhood (12-23 months).

Question: Why are the first 1000 days crucial? What role does nutrition play during these 1000 days?

Dr Suparna: The first 1000 days are crucial and often called the critical window of opportunity because during this time whatever nutritional care you give has long term repercussions on optimal health, growth and development of the child, and most importantly the brain development. It is often called the time of high neural plasticity which is basically how readily the brain responds to either positive or negative stimulus and as a consequence of which there is long term effect which remains even after the stimulus is removed.

Also, different parts of the brain mature at different time periods during this critical window of 1000 days; this development of the brain is quiet metabolically taxing and takes up a lot of energy and crucial nutrients like Protein, Poly unsaturated fatty acids, Iron, Zinc, Choline, micro nutrients, among others. Therefore it is crucial to provide optimal amount of nutrition and create a conducive environment for optimal brain development.

During the gestation period, a child gets nutrition through placenta so the mother’s nutritional status is equally pivotal. If a mother is not optimally nourished, it will lead to intrauterine growth retardation (a condition in which a baby doesn’t grow to normal weight while in the mother’s womb). We often say that during the first trimester, a mother need not take any extra protein, calorie and should continue with her regular diet, but in developing countries, especially among the socio-economically poor sections of the population, nutritional intake among women is often compromised. Women may not even get minimum nutrition so we need to ensure that the mothers’ pre-conception nutrition status is optimal, else it will hamper a child’s health. For instance, if a woman does not have enough of folic acid in her diet around the time of conception, child may develop neural tube defect – birth defects of brain, and spine.

Question: What nutritional practices should a mother and children follow during this period?

Dr Suparna: From the time of conception till the time baby is six months old, his/her nutrition is completely dependent on the mother therefore it is essential for a mother to take a balanced and diverse diet. Balanced in the sense it should have a right mix of energy giving food (cereal, pulses, nuts, oil, sugar), body building food (pulses, meat, milk, fish, egg) and protective food (fruits and vegetables).
Post birth, for the first six months, a child should be exclusively breastfed. Breastmilk has high and right kind of fat which is crucial for brain development. After six months, complementary feeding should be initiated without weaning the baby off breastmilk. Breastfeeding has to be continued for two years and beyond; after six months it needs to be complemented with adequate, safe and proper food and liquid to meet the additional nutrition needs of the young infant who grows at a faster rate.
For growth and development of the brain, essential nutrients are Protein, Zinc, Iron, Choline, Folate, Iodine, Vitamins A, D, B6, and B12 and long-chain polyunsaturated fatty acids, among others.

Question: What are the repercussions of lack of nutrition or a balanced diet during the first 1000 days of a child?

Dr Suparna: Lack of nutrition has both immediate and long term outcomes. Immediate consequences involve child being chronically malnourished, morbid, catching more infections, and may lead to high mortality rates. As far as the long term impacts are concerned, even if the child survives infectious episodes with poor nutritional status, he/she will get into the vicious cycle of poor nutrition and infection and this may lead to school absenteeism, and also a compromised cognitive development.
To elaborate upon this, chronic energy deficiency in these children leads to stunting, with stunting the IQ (intelligence quotient) points go down. So, even when child somehow survives the chronic nutritional insult and adapts to it i.e. becomes stunted, this stunted child with cognitive deficits, is not able to constructively contribute to the economic development and productivity of the country as an adult because he/she is not able to contribute to his/her full potential. Apart from the brain development, through nutritious diet we are also laying the foundation of optimal health during the later phase of life. Poor nutrition during the first 1000 days also set the stage for later obesity, diabetes, and other chronic diseases which can lead to a lifetime of health problems.

Question: What are some of dos and don’ts that need to be kept in mind for the first 1000 days?

Dr Suparna: The top five dos which a person needs to keep in mind are:

• Intervene early: Anaemia and underweight among women in the reproductive age are major problems in the country. So, we need to focus on that and early intervention is required. Start with adolescent girls and take care of their nutrition status before they are ready for motherhood.
• Create optimal nutritional environment in the womb: When the woman is pregnant, throughout her pregnancy take extra care of her diet, provide all antenatal check-ups and immunisations, take care of her diet, ensure hygiene and sanitation, and allow her to take some rest.
• Exclusive breastfeeding: After birth, the nutritional need of a child is met from exclusive breastfeeding so early initiation of breast milk and exclusive breastfeeding is the best food for the infant for six months of life.
• A balanced diet for a mother: Simultaneously, take care of mother’s nutrition during the lactation period. If mother’s diet is deficient in some of the vital nutrients like Vitamin A, breast milk will also be deficient in that. So, mothers diet should have an optimal amount of these nutrients. However, it is interesting to note that some nutrients are not affected by the nutritional status of the mother and remain constant in breast milk. This means the infant will somehow get those nutrients in breast milk but at the cost of mother own nutritional status. So maintaining mothers nutritional status is beneficial for both the growing infant and the mother.
• Adequate, safe and proper complementary feeding: Complementary feeding is over and above the breast milk, it adds to the nutrition provided by breast milk and that is why it has to be high in calorie and other nutrients.

Dos are always followed by some don’ts, here they are:

• Bid adieu to stress: Lactating woman should not be stressed or worried about whether she is feeding properly, her breastmilk is enough or not, or whether baby is getting enough milk because stress hinders good hormones which are essential for breastmilk production and secretion. Stress, worry and doubt may lead to a reduction in the breastmilk. It is essential to empower the woman and enhance her skills in breastfeeding. It is easier said than done but a woman needs to be happy and relaxed while she feeds her growing infant.  A lot of emotional support and care is what a family and the society in general needs to extend to a lactating mother.
• Say no to breastfeeding substitutes/formulas: Varied breastfeeding formulas available in the market often claim to be a substitute to breastmilk, but these formulas should be completely avoided.
• Timely initiation of complementary feeding: Complementary feeding should be initiated after the completion of six months that is 180 days. Neither before that nor later.
• Mother’s don’t need extra calories or food during the first trimester: During the first trimester we don’t recommend intake of extra foods, but this advice needs careful interpretation. A well nourished mother can definitely continue with her usual diet. But if a woman’s usual diet during pregnancy is lower than the normal average intake of a woman of her age then that is not enough. She needs to improve her diet and match it to the normal average intake. On the other hand, women from higher socio-economic groups with adequate intake may start supplementing their diets during the first trimester, which is not needed.
• Nutritional supplements: Mothers don’t need to take the expensive nutritional food supplements/ health drinks. They can manage to buy a healthy food basket comprising of diverse natural foods and get all her nutritional requirements from natural food sources in a cost-effective manner.          
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