How dangerous is iron-deficiency anaemia?

What is iron-deficiency anaemia
Anaemia is a health condition in which our body does not produce enough healthy red blood cells to carry oxygen to different parts of the body. Numerous health conditions can lead to anaemia, but out of all iron-deficiency, anaemia is the most common one.

We all know that a sufficient intake of vitamins and minerals are important to stay healthy. Deficiency of any one of the nutrients can have a negative impact on our health. The same thing happens when it comes to Iron. Iron is responsible for producing red blood cells in the body. When the body does not produce enough red blood cells to carry oxygen to different parts of the body it can turn into anaemia.

Iron deficiency anaemia is more common in menstruating and pregnant women. It can make you feel tired and weak. Anaemia can be mild or severe, temporary or permanent, depending on its cause.

Even though we know iron deficiency anaemia is general we hardly take it seriously. Until and unless it turns into something major. We will tell you how dangerous is this condition and why you should not overlook it. 

Causes of anaemia

Anaemia can be caused due to three major reasons:

-When your body does not make enough red blood cell.

-Excessive bleeding causing loss of red blood cells and

-When your body destroys red blood cells.
 
​How dangerous is this condition

Iron deficiency can be easily corrected by increasing the amount of iron intake or taking supplements. However, if left untreated it can lead to other health problems like:

Irregular heartbeat: Due to the scarcity of red blood cells in the body, your heart has to pump more blood. This can lead to irregular heartbeat and in extreme cases, a person may suffer from heart failure or an enlarged heart.

Pregnancy complications: Iron deficiency in pregnant women can lead to the premature birth of a baby or birth with a low weight.

Delayed growth in babies: Children suffering from iron deficiency may have delayed growth and may be more prone to infection.
 
​Sources of iron
You can include these foods in your diet to increase your iron intake: meat, beans, pumpkin, squash seeds, leafy green vegetables, raisins, dried fruit ,eggs, ragi / finger millet, dates.

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

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Don’t bite the bait

Health experts list the pitfalls of diet plans like Keto, veganism and intermittent fasting and recommended alternatives.

Many of us may never have been inside a dietician's office, but surely everyone knows the names of at least half a dozen diets. Keto, intermittent fasting, Atkins, paleo, veganism, the no carb diet--- the list is endless. We even know which celebrity is on what diet and, thanks to technology, can even get meal plans for ourselves with the push of a few buttons. According to India's Google search trends and health experts, the top 3 fad diets include the Keto diet, intermittent fasting and the Vegan diet. But when your health is at stake, there's more to consider than what's on trend. 

Minimum carbohydrates, moderate amounts of protein, and loads of fats-- this is essentially what is prescribed to those who opt for the Ketogenic diet. The idea is that this meal plan brings the body to ketosis, where the body burns fat as fuel rather than carbohydrates. You definitely lose weight in the start, but in the long term, you will put everything back on, says a dietician. she explains that the diet affects the body's metabolism, slowing it down due to the lack of carbohydrates. It also curbs your intake of micro-nutrients like zinc and selenium and bodybuilding protein, and causes fluctuations in lipid profiles, she says.

Loss of muscle mass, irritability and brain fog, sometimes leading to accidents are frequently reported by those on this diet, adds a nutritionist. As are headaches, constipation and hair fall, she says.

The keto diet is also not advisable for patients on insulin medication or medication for hypoglycemia. It cuts down your carbohydrate intake to 50 gm a day. This lowers blood sugar dramatically, making it unsuitable for type1 diabetes. The borderline diabetic, or  type 2 moderate, may however benefit, she says.

Elevated lipid profile level is another problem. While non-vegetarians can have steak, ham and other meats, vegetarians don't have food sources that meet similar requirements, she says. Dal, a major protein source for vegetarians, is 65 % carbs. This means that vegetarians on the diet must consume more butter, ghee and avocado to compensate, she adds. Additionally, the diet means switching to rotis made of almond or flax-seed flour--- again a lot of fat. While proponents of keto argue that all this is good fat, cholesterol is affected by the total amount of fat , she says. Given the cost of ingredients--- on average, one would spend some 15,000. Rs. every 2 weeks-- it's not financially sustainable either.

Not so " fast"
Intermittent fasting--- also known as the Dixit diet after Dr. Jagannath Dixit, who has popularised it here--- requires that people keep a 12 hour, 14 hour , 16 hours, or even an 18 hour fast. In the interim, they have 2 meals. You can eat whatever you want in those 2 meals, which makes it convenient, she says. It also suits those not in the habit of eating breakfast. However, there isn't enough scientific evidence to support intermittent fasting. Data from the National Weight Control Registry in the US shows that introducing breakfast in a diet helps sustain weight loss. When you've missed the first meal of the day, you're going to feel hungrier and eat more later, making the overall calorie intake go up, she shares.

According to gastroenterologist, Dr. Abraham, the regimen defies the body's physiology. We'd never get hunger pangs on time if fasting was healthy for the body, he says.

It's the reason why many on this diet get acidity and heartburn. The stomach secretes juices that are absorbed to break food into components during digestion. When fasting, these juices collect in the stomach, leading to acid reflux and pain, the Dr. says.

Also, to manage the gaps, people tend to take multiple servings of coconut water, green tea and orange juice through the day. Intake of these fluids can sky-rocket potassium levels in the blood, as I saw in a case recently, adds the Dr. It's worrisome because high potassium levels can lead to irregular heartbeat, and that has a high mortality rate.

Harifall is another side effect. That's because, with only 2 meals allowed, you're not snacking on fruits and nuts, and thus depriving yourself of important nutrients, the Dr. says.

Vegan wagon not for everyone
The week since news about a cricketer turning to veganism, 'vegan' peaked on Google trends in India. The dietician says, " for a time, even a famous tennis star was said to be on it. People see these great-looking poster boys of veganism finding a new leanness and acing physical performances, and want to follow suit.

So, how does a diet sans meats, dairy products, even honey, help in weight loss? Often, the premise of a quick weight loss fix is eliminating an entire food group or more. With dairy and non-vegetarian foods off the menu, you're left with roti, subzi and dal. Your calorific intake naturally drops, making you lose weight, she says.

Dr. Abraham adds that those taking to the diet need to understand that going vegan is more about a sentiment rather than physiology. There's nothing to recommend that it's healthier for  the body.
ketp requires you to cut down on micro-nutrients like zinc and selenium and body-building protein, and it causes fluctuations in lipid profile= a dietician.

The Indian diet is already low in protein, as we don't consume sufficient dals. We can't afford to further reduce protein from our diets. Essential vitamins like B 12, and minerals like iron and zinc can also go dangerously low for vegans, the dietician cautions.

The diet needs  expert micromanaging. Replacing the dairy with soy or almond milk doesn't make up for protein or calcium loss. So, appropriate quantities of nachni / ragi/ finger millet, sesame seeds and pulses need to be included in the diet as per individual needs says the dietician.

Ultimately, crash diets may lead to quick weight loss, but it's not without side-effects. On the other hand, a diet in tune with your food choices, is far more sustainable, she adds. The less drastic the change, the easier it is to stay on the course for longer, eventually making it habit-forming, she says, recommending taking tea or coffee without sugar, and eating fruits and nuts daily.

Also, aim for not more than 2 kilos of weight loss per month, so that the body can adapt, add Dr. Abraham. A traditional Indian diet, which is low in fat, high on carbohydrates and a moderate amount of protein- one gram per kilogram of our weight= is the best way to stay healthy. eat all fruits and vegetables and avoid excess oil, salt and sugar, he says.

Finally, remember to start your day right, with a wholesome breakfast. The dietician suggests you decide on a good carb-protein combination for breakfast and prepare it the night before. This will ensure you never miss it in the morning rush and set the pace for the day.

Follow this with meals at regular intervals and end your day with a light dinner for an optimal metabolic rate. Overall, opt to grill and bake over frying. Don't fill your plate in heaps. Have fruits as a whole rather than in juice form, to gain maximum fiber. And most importantly, balance the imput and output, meaning eat and exercise, says Dr. Abraham.

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 

Benefits of Millets

Millets fade from memory, after agricultural revolution. Most people think that millets are for the poor, not knowing its true worth. Now, thanks to many knowing its true values has become an household name again. While quinoa is touted as the most healthy food, but to buy it will surely make a hole is some people's pockets. Compared to quinoa, millets cost almost 1/10th of its price, but equally comparable to quinoa, the rich western counterpart !

Millets are coarse grains and a repository of protein, fibre, vitamins and minerals. They include jowar (sorghum), ragi (finger millet), korra (foxtail millet), arke (kodo millet), sama (little millet), bajra (pearl millet), chena/barr (proso millet) and sanwa (barnyard millet). 

The practice of consuming millets as part of the daily diet is not new to India. “Millets had been the major staple food in central India, southern India and hilly regions of Uttarakhand for centuries till the time of the Green Revolution. After the advent of high-yielding varieties of rice and wheat during the 1970s, millets got sidelined from our food basket," says a researcher. The reason for this is lack of awareness about the nutritional benefits, the not-so-sumptuous taste and the tag of “a poor man’s food". “Also, government pushed only rice and wheat in the subsidized public distribution system, rendering the cultivation of millets uneconomical," he says. 

Globally, it found that over two billion children and adults suffer from health problems related to being overweight or obese. In such a scenario, gluten-free millets could prove to be an effective weapon, believes a nutritionist .

Children learn from their parents. If we eat healthy, they will also learn to eat healthy. Millets were part of our grandparents’ diet, it’s only in the past few decades that their consumption has reduced. We need to embrace the goodness of millets: Their high-fibre content helps in bowel movement and manages diabetes and obesity. Their high magnesium level is good for lowering blood pressure, while the potassium content keeps hypertension at bay," says the nutritionist.

Research validates the goodness of millets. In 2010, a study said that eating korra could help bring down blood glucose in diabetics. The same year, a research paper confirmed that all millets are rich sources of antioxidants, while another study in Nutrition Research concluded that millets may be useful in preventing cardiovascular disease.  

 

 

To make millets popular across India and revive traditional food habits, Bengaluru—regarded as the millet capital—hosted a three-day Organics and Millets National Trade Fair in April. An initiative of the Karnataka government, the fair saw farmers, traders, processors and exporters taking part. . “A stall of the state government read, ‘Let’s Millet,’ along with a tag-line, ‘Next generation smart food’, which really brought the message home. Not only are millets healthy, they are also farmer- and eco-friendly," she says. 

Compared to rice and wheat, millets need less water and chemicals,  he explains. “Besides, some millets can come up in marginal land and harsh weather conditions where no other crop can grow. Bajra, for instance, comes up well in the hot weather of Rajasthan. Little millet, foxtail millet and barnyard millet are known to assure minimum yield even in case of failure of the monsoon. So as global warming becomes an increasingly real phenomenon, millets can actually be a smart way of farming and eating," he says. 

It’s about grain diversity

However, this doesn’t mean that you give up wheat and rice and start eating millets. “Switching completely to millets is not a good idea. We don’t recommend eating a single grain. You need to mix it up depending on your health. If you are diabetic, for instance, you can have more of ragi instead of rice or wheat. Also, since many urban dwellers are not used to eating millets, suddenly shifting to them is not the best idea," says a researcher. 

You should slowly introduce any kind of millet in your diet to give some “adjusting time to your digestive system", suggests another expert. “Have it three-four times a week. You can have it as porridge, in roti or as whole grains in the form of rice or upma. Many people believe that millets shouldn’t be eaten in summer, which is not quite true. As with everything else, eating in moderation is the key (too much of millets can cause stomach ache, bloating and constipation)," he says , adding that you should buy unpolished millets. 

The right cooking technique and a good recipe can lift any ingredient, says an, executive chef. “It is easy to include millets in the diet as they are very versatile. We can have millet pancakes for breakfast, millets can be prepared like rice, substituted for potatoes when cooked with gravy, and even make a great addition to bread. Millets also make a great bed for roasted vegetables and stews," he says.

India was never a two-grain nation, he says. “Our grandparents ate all sorts of grains. We should eat everything in the right quantity, be it rice, wheat, ragi, jowar, bajra, even quinoa (if one wants to spend money)—because each one brings its share of goodness. The key to eating right lies in food diversity, not becoming a victim of a food fad."

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

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Fermented Food Is Healthier Than You Think

Fermentation is a process as old as cellular activity. This chemical process involves the consumption of carbohydrates in the absence of oxygen to create organic acids, gases or alcohol, depending on the type of sugar.
And this process is widely used in our food as well and as per archaeological findings, has been in use for 7,000 years.

And what country has a long history of people and food? Why India, of course. And India has an exquisite cuisine that involves fermentation.

From the south to the north, Indian cuisine sees fermentation in foods from idlis, dosas, rotis among others! And who can blame, fermentation gives a unique taste to the food and also aids in preservation.
Not only that, fermentation has various health benefits that one cannot get from regular foods. One of the popular fermented food items is curd, which is known to add good bacteria to the gut. That good bacteria arises out of fermentation.

It also adds micronutrients, especially vitamin B and eliminates anti-nutrients like phytic acid which interferes with the body’s process of absorbing nutrients.

With this rich history in fermentation and such inevitable benefits, we decided to look into exotic Indian dishes that you can make involving fermentation.

AMBALI

Ambali is a finger millet or ragi-based fermented semi-liquid beverage, native to the south Indian states of Karnataka and Tamil Nadu.
Preparation of ambali is quite easy. Few grams of the powder mixed with hot water stirred till the required texture should be let to ferment for a while.

There are different variations of ambali where a few are consumed without fermentation, a few add buttermilk, and some add onions and chillies.

No matter what, ambali has its benefits. When it is let to ferment, it increases the concentration of thiamin, riboflavin, and tryptophan and bioavailability of minerals.
It also consists of a high amount of calcium and is also endothermic, meaning it cools the body and will be beneficial for consumption during hot Indian summers!

ENDURI PITHA

Enduri pitha is a flavoured cake, native to Odisha, prepared during the Prathamastami festival. A fermented batter of parboiled rice and black gram is applied onto a turmeric leaf. The leaf is then folded mid-vain and cooked gently over the steam.
Not only do the turmeric leaves have beneficial antibiotic properties, but the fermentation enhances the nutritional quality of the black gram and rice.

And since it is steamed, the food is very light to the digestive process and hence can be consumed by members of all ages.

DHOKLA

Dhokla is an indigenous probiotic breakfast food found mainly in Gujarat. Dhokla is prepared from the fermentation of Bengal gram and rice.

The method of preparation is the same as idli, but it is steamed openly rather than covered. The fermentation aids in the acidity and gives it a unique taste. And the yeast in it produces folic acid which is a major source of Vitamin B9.

Here, the fermentation process also increases the antioxidant property of the food which is known for curing age-related diseases and oxidative stress-induced degenerative diseases like diabetes!

HAWAIJAR

Hawaijar is an alkaline-fermented soybean product consumed as a source of protein, native to Manipur. The dish is characterised by its unique flavour and stickiness.

The dish has a natural cocktail of microorganisms which promote fermentation. One of the main organisms involved in the fermentation of this product is Bacillus spp, which regulates inflammation in the body.
Preparation of hawaijar uses bamboo baskets, banana leaves, or healthy fig leaves which help in fermentation and result in a better quality of the product. Hawaijar consists of a high percentage of soluble proteins, ranging from 26% to 27%.

Although the dish hails from Nepal, it is widely found throughout the North-Eastern states of Assam, Arunachal Pradesh and Meghalaya. Gundruk is simply fermented leafy veggies, commonly used as an accompanying dish.
A side dish, Gundruk is not meant to be underestimated. The leaves in the recipe come from mustard, mustard green, radish and cauliflower, which are accumulated in large quantities during harvest region. These leaves are allowed to wilt and then shredded, after which they are compressed, packed, sprinkled with water and kept in sunlight.
Packed with calcium, sodium and potassium, Gundruk’s fermentation in sunlight allows good micro-organisms to thrive, which acts as a good source of acetic and lactic acid.
Pair this with white rice, and you will a have yourself a tasteful lunch.
Rice or rice flour is soaked overnight in cold water, and then water is decanted. Soaked rice is pounded using a wooden mortar and pestle. The rice is then mixed with wheat flour, sugar, butter, and condiments such as cloves, cardamom, coconut, nutmeg and cinnamon. 
So go ahead, try your hand at one of the ancient processes in the world and if you know any other such awesome dishes, do share them with us!

Another famous South Indian recipe is adai- there are 2 versions of this, one made with parboiled rice, coconut and peppercorns ground together, fermented and made like dosa, thicker, batter being thick, it is spread normally with wet hands.
2nd version - rice , with different dals- tuvar, chana, urad, masoor, peanuts, green chilies, ground fermented and made to make it healthier with drumstick leaves and curry leaves finely chopped. The former is loaded with calcium the latter leaves is rich in Vitamin E.

For the recipes of adai, then the earlier recipes mentioned, kindly view my recipe blog. 



THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/       

                                                                                                                                                                      FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           
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5 best whole grains for weight loss

If you are trying to lose weight then, you must be looking for different ways to do it and if you have landed on this webpage while googling about weight loss then, congratulations! You are just on the right page! Being overweight is one of the most common problems which is faced by many people on this earth. We can surely blame our modern lifestyle for it!
If weight loss is on your mind and you have set your weight goals as a resolution this year then, we are here to help you! When it comes to losing weight, it is important that you eat right and in a recommended quantity to make sure that you are getting enough nutrition. The foods you eat should make you feel satiated for long hours to help you manage your hunger easily! To have this feeling of fullness for long, you need to eat healthy carbs and fibre-rich foods like whole grains. A whole grain is a grain of any cereal which contains all the three parts: endosperm, germ and bran. They are very healthy for all of us and are often recommended to include in the diet to live a healthier life! So, are they beneficial in weight loss? Yes, dieticians say that replacing refined grains with whole grains can be helpful for you if you wish to lose weight. Read on to find out the 5 best whole grains that help in weight loss.
1. Quinoa
Quinoa is quite popular these days and is available in almost every supermarket. It is one of the best whole grains which are rich in protein and helps in weight loss. 100 grams of quinoa has 14 grams of protein and 7 grams of fibre, which means it can easily make you feel full. It has a low glycemic index which causes a slower and lower rise in your blood sugar levels.
2. Ragi
Ragi, also known as ‘finger millets’, is generally used for making chapatis, parathas and dosas in our country. It is a gluten-free whole grain which is full of essential nutrients that helps in protecting the body against a lot of diseases. It is rich in vitamin D, which helps in strengthening the bones.

3. Jau
Jau also called ‘barley’, is generally available in the flour form in the market. You can use barley in different types of dishes. However, for quick weight loss, instead of having it in an eatable form, drink it! Yes, drinking barley water is considered as a great weight loss remedy. So, prepare it and drink it every day in between your meals.

4. Kuttu
Kuttu or buckwheat is widely used during Navratri fasts but, it can also be used for weight loss. This gluten-free grain can be used for making noodles, chapatis, puris and pancakes as well. It has high amounts of fibre which makes you feel full for long hours plus it boosts your energy.

5. Brown rice
Surely, white rice is everyone’s favourite and is generally cooked in every Indian household but, if you wish to lose weight quickly and in a healthier way then, you must replace white rice with brown rice.It has various types of nutrients which makes it great for your body.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/       
                                                                                                                                                                      FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           
                                                                           FOR CROCHET DESIGNS                                                                                                                                                                                                  https://gscrochetdesigns.blogspot.com