Green leafy vegetables may prevent fatty liver disease

Eating green leafy vegetables in larger portion daily may reduce the risk of developing fatty liver disease, suggests researchers in a mice study. Fatty liver or liver steatosis is a common liver disease and the most important causes are overweight and high alcohol consumption. Green leafy vegetables contain inorganic nitrate that can help prevent the accumulation of fat in the liver.

“When we supplemented with dietary nitrate to mice fed with a high-fat and sugar Western diet, we noticed a significantly lower proportion of fat in the liver,” said Associate Professor. “No one has yet focused on nitrate, which we think is the key. We now want to conduct clinical studies to investigate the therapeutic value of nitrate supplementation to reduce the risk of liver steatosis,” the author said. Leafy vegetables and fruits also led to reduction of high blood pressure and improved insulin and glucose homeostasis in mice with Type-2 diabetes. 

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Bust that fat

Fatty liver disease, a condition that is fully treatable, can be dangerous if unattended to.

 It was a routine check that Mrs. U had gone in for, to monitor her lipid profile. The numbers didn’t look too bad except for one shocker. The triglycerides were way above normal. The doctor’s verdict – fatty liver disease. Along with Type 2 diabetes and hypertension, fatty liver disease is a condition that South Asians are particularly predisposed to. The reasons are not far to seek — over nutrition, sedentary lifestyles, lack of regular exercise, rapid weight gain, central obesity (waist circumference of more than 40 inches in men and exceeding 35 inches in women), insulin resistance, high blood pressure and high cholesterol.

Commenting on the rising incidence in non- alcoholic fatty liver disease,  Director Institute of Liver Diseases and Transplantation, Global Health city; Institute of Liver Studies, Kings College Hospital, London, says “Common lifestyle trends, such as over nutrition due to increased consumption of high saturated fats, under activity and increased consumption of high sucrose or fructose foods like junk foods, soft drinks and even a vegetarian diet rich in carbohydrates and fat are risk factors. Generally fatty liver disease is associated with metabolic syndrome which includes Type 2 diabetes, hypertension, coronary artery disease and high cholesterol.”

Dr. Kousalya Nathan, Lifestyle and Age Management Consultant, NOVA Specialty Hospitals points out that “The liver is the second largest organ of our body and is designed to carry out an important function of filtering harmful substance from blood (chemicals, food).”

In people with fatty liver disease, excess fat gets accumulated in the liver due to consumption of excess calories from food and alcohol which in turn impairs the functioning of the liver. “Many obese people have fatty liver and nearly 50 per cent of the children with obesity present with it.”

There is one redeeming factor though! “The condition is 100 per cent reversible with lifestyle changes as the liver has the wonderful ability to repair itself by rebuilding new cells when old ones get damaged. It also has a high reserve of adult stem cells which helps in regeneration.” adds Dr. Kousalya. This assurance comes with a caveat - one has to be really serious and disciplined about implementing the lifestyle changes needed. So how does one bust the fat in the liver? Dr. Rela too puts lifestyle changes on top of the list of recommendations which include, “Increased physical activity, reduced intake of carbohydrate rich and fatty foods and increased intake of fruits and antioxidants like fish oil. Fatty liver disease can be reversed by weight loss of around 5 per cent to 7 per cent if scarring has not occurred. Weight loss surgery is an option for some patients, besides medication.” Dr. Kousalya stresses on the need to lose excess body weight and recommends dietary changes. “Choose cooking oil carefully and shift from saturated fat to unsaturated fats. Gingelly/ Sesame/ Til oil, sunflower oil and rice bran oil can be used for Indian cooking. Olive oil can be used for salad dressings. Saturated fats like vanaspati/ margarine, ghee, butter, coconut oil are a no-no as is frequent reusing of oil.

Excess fat gets accumulated in the liver due to consumption of excess calories from food and alcohol

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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Tackling gestational diabetes in the womb

Gestational Diabetes Mellitus ( GDM) is high blood sugar levels diagnosed during pregnancy,

Pregnancy imposes biological stress on the body. A certain hormone secreted during pregnancy ( Human Placenta Lactogen), interferes in the way insulin normally functions in the body, leading to elevated blood sugar levels for the mother. On an average 3 million women suffer from this problem. Blood sugar level is measured on fasting & 2 hours after consuming 75 mg of glucose solution.

It is estimated that about 10 per cent of women who get pregnant every year develop diabetes during their gestation period, usually in the last trimester. Even with 10 per cent, the numbers in this country are damning: it works out to about three million women every year, counting the total number of annual deliveries at 27 million.

Of these three million women, in 5-10 years after pregnancy, 30 per cent go on to develop Type 2 Diabetes, according to a Dr., adds that in women followed up for 20 years, it was clear that up to 70 per cent of them who had gestational diabetes mellitus (GDM) went on to develop diabetes.

And there are clear factors that facilitate this: enormous weight gain after pregnancy, following a sedentary lifestyle and not eating healthy. “When women are pregnant, they listen to everything the doctor says, but once the baby is born, they don’t even return for follow-up checks,”  adds the Dr.

In a sense, we are entering an environment where the family is most willing to do something about the mother’s condition during her pregnancy. This is an opportunity to enable the whole family alter its lifestyle,” according to a Dr.

No wonder then that the diabetes federation has been agitated enough to reach out to these people, by organising training programmes on gestational diabetes for members. Dr.  explains, “This is an effort to address the tsunami of diabetes in this country. The woman who develops diabetes in pregnancy has an increased risk of developing Type 2 Diabetes later in life. In addition, there is a high risk for the baby born to such mothers too.”

While that sounds scary, it is possible, with simple techniques, to ensure that both the mother and foetus remain diabetes free. “Focus on the foetus for the future,” says a Dr.

“The intra-uterine environment is very precious, how a baby shapes out is decided here. It is important to not let the baby in the womb know that the mother has diabetes. It is possible, even with following a recommended meal plan, he says.

Dr.  indicates the accepted protocol to test pregnant women: One dose, 75 mg of glucose solution is used to check the post-prandial sugar levels. Anything in excess of 120 means a need to investigate further. “If we assume that a doctor can do this test just once, then let it be done at 20 weeks.

However, with the more awareness we manage to get out, it will be ideal to test at 12 weeks of pregnancy.” FOGSI and DIPSI together will train 100 master trainers to then train 1000 others in 25 regions across the country.

“We hope to map and tap every single case of GDM in the country. Intervention with follow-up over several years is the only way to prevent mothers moving into diabetes,” says a Dr. 

What is Polycystic Ovary Syndrome (PCOs)?

Polycystic Ovary Syndrome is a common problem among young women. Cases of PCOs in India have doubled in the last 10 years, and the symptoms can appear in teenage years. 

According to a study, the prevalence of PCOS in Indian adolescents is 9.13 per cent, which draws importance on understanding, treating and most importantly preventing PCOs at an early stage. We break down the information on PCOs and suggest treatments and prevention for PCOs.

Polycystic ovary syndrome or PCOS is quite a common hormonal disorder in women and is characterised by ovarian cysts. Though all data says that it affects 5 to 10% of women today, from what we see and hear around us, it feels more like one in every three women - especially in the younger age group.

Symptoms of Polycystic Ovary Syndrome (PCOs)

- Weight gain, or inability to lose weight
- Absent or irregular periods
- Infertility
- Excess facial hair
- Thinning hair or male pattern baldness
- Acne and other skin problems
- Mood swings
- Sluggishness or lethargy

Why lean women gain weight?
Most PCOS sufferers are overweight, this condition can even affect the lean. Many are lean but with abdominal obesity, that is when the waist size is disproportionately larger as compared to the rest of the body. This is characteristic of the metabolic syndrome caused by insulin resistance.

Main cause of PCOs
Though there are many causes of PCOS one of the root causes today is insulin resistance or the metabolic syndrome. This is the root cause especially because of the lifestyles we lead as well as carb-heavy diets.

PCOS is a hormonal imbalance linked to the way the body processes insulin after it has been produced by the pancreas to regulate blood sugar (glucose).
Causes of Polycystic Ovary Syndrome (PCOs)

Insulin Resistance can cause PCOS in two distinct ways. Insulin resistance reduces the insulin sensitivity of your cell walls. Glucose has to pass through those cell walls to be converted into energy. Insulin assists this process. But since the cell walls have become de-sensitised to insulin, by insulin resistance, the process does not work. Glucose "bounces" off the cell wall, instead of passing through the insulin door to be burned as energy. With the cell door almost closed to it, glucose remains in the blood stream, causing elevated levels of blood sugar, which are sent to the liver. Once there, the sugar is converted into fat and stored via the blood stream throughout the body. This process can lead to weight gain and obesity, key factors in creating Polycystic Ovarian Syndrome.

Causes of Polycystic Ovary Syndrome (PCOs)
Insulin resistance raises insulin levels in the blood stream. Unhealthy lifestyles and geneticconditions cause the pancreas to overproduce insulin. The de-sensitised cell in turn, overwhelmed by this excess insulin and an excess of insulin "rejected" by the cell then free-floats in the blood stream, creating unbalanced hormone levels in PCOS sufferers. Excess insulin stimulates the ovaries to produce large amounts of the male hormone testosterone, which may prevent the ovaries from releasing an egg each month, thus causing infertility. High levels of insulin also increase the conversion of androgens (male hormones) to estrogens (female hormones), upsetting a delicate balance between the two and having a direct effect on weight gain and the formation of cystic follicles or cysts in the ovary.

Related health problems associated with Polycystic Ovary Syndrome (PCOs)
PCOs is closely linked to developing cardiovascular problems, type 2 diabetes and cancer. Hence, it is important to get yourself tested at an early age for your body's ability towards insulin resistance. Also get yourself tested for testosterone, cortisol and DHEA. If you go through a scan of the pelvic area and there are no cysts, it does not mean you do not have PCOs.

Treatment for Polycystic Ovary Syndrome (PCOs)

Can surgery cure PCOs?
It is not effective to remove ovarian cysts. Too much insulin creates hormonal imbalance which creates cysts on the ovaries. Excess insulin increases male hormones which is the cause of the formation of cysts. Hence it does not make sense surgically removing the ovarian cysts.

Since the problem is brought about due to an over indulgence in refined foods, mainly sweets, combined with lack of exercise, you need to compensate with real foods, proper nutrients, and good fats. Once you are on the right track in terms of eating correctly, it will take 2 to 3 months for your cells to be sensitised to insulin again and hence this is the first step in curing PCOS. Therefore, it is vital to combat both PCOS and insulin resistance.

Guidelines on what you should and what you should not be eating:

Problem carbohydrates: the refined and starchy carbs are the main problem. Stay away from potatoes or simple sugars, all refined grains like bread, pasta, rice, and white flour. Also minimise whole grains in order to bring back insulin sensitivity. So minimise consumption of whole wheat, whole rice, oats etc. Don't cut it off; just eat less of it.

Good carbohydrates: Lots and lots of non-starchy vegetables. These should be the main source of carbs in your diet. These and fruits in smaller quantities, especially berries.

Proteins: Eggs, nuts, and lean meat like fish and chicken are the best. Dairy should be had in small quantities, but proteins found in lean meat are your best bet.

Fats: Healthy fats are a must. In a diet that is low in refined carbohydrates, it is not advisable to also go low fat. Liberally add healthy oils like olive oil to salads, stir fried veggies and chicken and fish preparation. Other healthy oils are coconut oil, ghee, and Omega - 3 rich fish oil. Nuts are also a good source of healthy fats and proteins.

Tips for dietary management of PCOS:
Women with PCOS should eat more, vegetables, fruits, low-fat milk, sources of pufa's and mufa's (olive oil, canola oil, sesame oil, peanut oil, soya bean oil, whole grains cereals, oats) yogurt and soy beverages . Intake of high omega-3 fat (fish, fish oil, flax seeds, GLV, whole grains) which improves insulin resistance and lowers the risk of heart disease and diabetes. Excessive use of salt and sugar should be restricted. Caffeine to be avoided.

Snacking tips for PCOS women:

Apart from fruit snacks with berries and citrus fruits-
Apple and peanut butter dressing
Boiled eggs (with or without yolk)
Oats namkeen porridge with soya granules
Soaked almonds and nuts can be consumed
Dried flaxseed or pumpkin seeds sprinkled in dishes (rich in n-3 fatty acid)
Omelet with lots of veggies like tomatoes , spinach and pinch of pepper

Tips to be more physically active:

Reduction and maintenance of weight is important for PCOS patients to decrease insulin resistance, for better lipid profile, and early recovery from the symptoms of PCOS. 90 mins exercise is suggested which can include, aerobics, yoga, jogging, or simply walking. Exercise can be done in intervals also like 15 mins in the morning, 15 mins in the evening which add upto 30 minutes. For improving insulin levels lifting weights is suggested.

Benefits of Yoga for Polycystic Ovary Syndrome (PCOs)
Yoga postures help open up the pelvic area
Pranayamas exercise improves breathing and relaxation
Yoga releases the pent-up stress
Yoga detoxifies the system

Yoga postures for Polycystic Ovary Syndrome (PCOs)

- Padma Sadhana
- Butterfly Pose
- Reclining Butterfly Pose
- Bharadvaja's Twist
- Moving the grinding wheel
- Corpse Pose

Why People Gain Weight ?

Lack of Sleep
There are two issues at work with sleep and weight gain. The first is intuitive: If you're up late, the odds are greater that you're doing some late-night snacking, which will increase your calorie intake. The other reason involves what's going on biochemically when you're sleep deprived. Changes in hormone levels increase hunger and appetite and also make you feel not as full after eating.

Stress
When life's demands get too intense, our bodies go into survival mode: Cortisol, the "stress hormone," is secreted, which causes an increase in appetite. And then of course, we may reach for high-calorie comfort foods in times of stress as well. This combination is a perfect breeding ground for weight gain.

Antidepressants
An unfortunate side effect from some antidepressants is weight gain. Talk to your doctor about making changes to your treatment plan if you think your antidepressant is causing weight gain. But never stop or change your medication on your own. Realize that some people experience weight gain after beginning drug treatment simply because they're feeling better, which leads to a better appetite. Also, depression itself can cause changes in weight.

Steroids
Anti-inflammatory steroid medications like prednisone are notorious for causing weight gain. Fluid retention and increased appetite are the main reasons. Although weight gain is common, the severity of this side effect depends on the strength of the dose and length of time on the drug. Some people may also see a temporary redistribution of fat while taking the drug -- to places like the face, back of the neck, or the abdomen.

Drugs That May Cause Weight Gain
Several other prescription drugs have been associated with weight gain. The list includes antipsychotic drugs (used to treat mood disorders like schizophrenia and bipolar disorders), along with medications to treat migraines, seizures, high blood pressure, and diabetes. Work with your doctor to find a medication that treats your symptoms without disrupting side effects.

Don't Jump to Blame the Pill
Contrary to popular belief, there is lack of evidence that combination birth control pills (estrogen and progestin) cause lasting weight gain. It is thought that some women taking the combination pill may experience some weight gain related to fluid retention, but this is usually short-term. If you're still concerned about possible weight gain, talk to your health care provider.

Hypothyroidism
If your thyroid (the butterfly-shaped gland in the front of your neck) is not making enough thyroid hormone, you're probably feeling tired, weak, cold, and gaining weight. Without enough thyroid hormone, the metabolism slows, making weight gain more likely. Even a thyroid functioning at the lower end of the normal range might cause weight gain. Treating hypothyroidism with medication may reverse some of the weight gain.

Don't Blame Menopause
Most women do gain some weight around the time of menopause, but hormones probably aren't the only cause. Ageing slows the metabolism, so you burn fewer calories, and changes in lifestyle (such as exercising less) play a role. But where you gain weight also may be related to menopause, with fat accumulating around your waist, not your hips and thighs.

Cushing's Syndrome
Weight gain is a common symptom of Cushing's syndrome, a condition in which you are exposed to too much of the hormone cortisol, which in turn causes weight gain and other abnormalities. Cushing's syndrome can occur if you take steroids for asthma, arthritis, or lupus. It can also occur when your adrenal glands produce too much of the hormone, or be related to a tumor. The weight gain may be most prominent around the face, neck or upper back, or waist.

Polycystic Ovary Syndrome (PCOS)
PCOS is a common hormonal problem in women of childbearing age. Most women with PCOS grow many small cysts on their ovaries. The condition leads to hormone imbalances that affect a woman's menstrual cycle and can lead to excessive body hair and acne. Women with this condition are resistant to insulin, which may cause weight gain. The weight tends to collect around the abdomen, putting these women at greater risk for heart disease.

Quitting Smoking
On average, people who stop smoking gain less than 10 pounds. Why? Because without nicotine you may:
Feel hungrier and eat more (this feeling should go away after several weeks)
Experience a decrease in your metabolism, without reducing your calorie intake
Find food tastes better, which may lead to overeating
Eat more high-fat, high-sugar snacks and drink more alcohol

Rule 1: If You Do Gain Weight ...
Don't stop taking any medications without first consulting your doctor. Recognize the importance of the drug you're taking. It may be critical to your health.

Rule 2: 
Don't compare yourself to other people taking the same drug. Not all people experience the same side effects on the same drug. Even if one drug caused someone else to lose weight, the same might not be true for you. Consult your doctor.

Rule 3: 
Don't freak out if the weight gain is just from water retention, which is not permanent weight or fat. Once you've finished taking the drug or gotten the medical condition under control, the puffiness from fluid retention may subside. Stick to a lower-sodium diet in the meantime.

Rule 4:
Check with your doctor about another drug you can take. In many cases, your doctor can switch you to another medication that might not have the same side effects.

Rule 5: 
Learn if the weight gain is from a decrease in metabolism -- from either a medical condition or medication. And if so, take the time to participate in metabolism-raising activities. Get moving!

WANT TO SLOW AGEING PROCESS? TRY OMEGA-3 FATTY ACID SUPPLEMETS

Taking enough omega-3 fatty acid supplements to change the balance of oils in the diet could slow a key biological process linked to ageing, researchers say.

The study showed that most overweight but healthy middle-aged and older adults who took omega-3 supplements for four months altered a ratio of their fatty acid consumption in a way that helped preserve tiny segments of DNA in their white blood cells.

These segments, called telomeres, are known to shorten over time in many types of cells as a consequence of aging. In the study, lengthening of telomeres in immune system cells was more prevalent in people who substantially improved the ratio of omega-3s to other fatty acids in their diet.

Omega-3 supplementation also reduced oxidative stress, caused by excessive free radicals in the blood, by about 15 % compared to effects seen in the placebo group.

The telomere finding is provocative in that it suggests the possibility that a nutritional supplement might actually make a difference in ageing.

In another report it is said that omega-3 fatty acid supplements lowered inflammation in this same group of adults.

Inflammation in particular is at the heart of so many health problems. Anything that reduces inflammation has a lot of potentially good spin-offs among older adults.

Study participants took either 2.5 grams or 1.25 grams of active omega-3 polyunsaturated fatty acids, which are considered "good fats" that, when consumed in proper quantities, are associated with a variety of health benefits.

Participants on the placebo took pills containing a mix of oils representing a typical American's daily intake.

According to the researchers, this combination of effects suggests that omega-3 supplements could represent a rare single nutritional intervention that has potential to lower the risk for a host of diseases associated with ageing  such as coronary heart disease, Type 2 diabetes, arthritis and Alzheimer's disease.

In the case of fatty acids, omega-3 supplementation alone doesn't tell the whole story of how this dietary change can affect health. Also important is the ratio of omega-6 fatty acids to omega-3 fatty acids that are present in a person's blood.

Omega-6 fatty acids come from vegetable oils, and since the 1960s, research has suggested that these oils, too, can help protect the cardiovascular system.

However, the typical American diet tends to be heavy on omega-6 fatty acids and comparatively low in omega-3s that are naturally found in cold-water fish such as salmon and tuna. While the ratio of omega-6 to omega-3 fatty acids averages about 15-to-1, researchers tend to agree that for maximum benefit, this ratio should be lowered to 4-to-1, or even 2-to-1.

According to researchers that the long chains - or bigger molecules - that make up EPA and DHA fatty acids are believed to be the secret to their effectiveness.

Both groups of participants who took omega-3 supplements showed, on average, lengthening of telomeres compared to overall telomere effects in the placebo group, but the relationship could have been attributed to chance.

However, when the researchers analyzed the participants' omega-6 to omega-3 ratio in relationship to telomere lengthening, a lower ratio was clearly associated with lengthened telomeres.

The researchers also measured levels of compounds called F2-isoprostanes to determine levels of oxidative stress, which is linked to a number of conditions that include heart disease and neurodegenerative disorders.

Both omega-3 groups together showed an average overall 15 per cent reduction in oxidative stress compared to effects seen in the placebo group.

When the scientists revisited their earlier inflammation findings, they also found that decreases in an inflammatory marker in the blood called interleukin-6 (IL-6) were associated with telomere lengthening.

In their earlier paper on omega-3s and inflammation, they reported that omega-3 supplements lowered IL-6 by 10 to 12 per cent, depending on the dose. By comparison, those taking a placebo saw an overall 36 per cent increase in IL-6 by the end of the study.

This finding strongly suggests that inflammation is what's driving the changes in the telomeres.

Hold a cold bottle to exercise for longer

Hold a cold bottle to exercise for longer

For those who are over weight, over heating can be a mjor hurdle to exercise regularly. For some, the extra fat prevents the body from dissipating heat, causing a steep tise in core temperature that leads to quicker exhaustion. Now researchers have shown that the simple act of carrying a cold thermos can help lower the rate at which the core temperature rises, delay, fatigue, improve performance & cause less perceived effort, for the overweight.