5 Signs You're Not Eating Enough Protein

They don’t call protein one of "the building blocks of life" for nothing. This macronutrient makes up the major component of all our cells and provides the essential amino acids that keep our bodies up and running. Problem is, some of us aren't getting as much of it as we should be.

A true protein deficiency is very rare in the United States—though it can be seen in people who have anorexia, cancer, or, in the case of severe malnutrition, undiagnosed Crohn's disease—but sometimes, vegans or people who follow a raw food diet could find themselves running a little low, says a nutritionist.

"We have all these new plant-based foods in the marketplace, but [in terms of protein], they’re not all created equal," she explains. Take milk, for example: One cup of 1% cow’s milk contains about 8.5 grams of protein, while a cup of almond milk only contains just 1 gram.

Plus, most plant-based proteins aren't complete proteins—meaning they’re short on at least one of the nine essential amino acids that can be found in animal foods like meat, seafood, and eggs. Soy and quinoa are complete proteins; beans, peas, grains, nuts, and seeds are not, according to the experts.

"I think that when people are opting for a plant-focused lifestyle, they have to make sure they aren't short-changing themselves," she says.

The nutritionists currently recommends that both men and women eat about .8 grams of protein for every kilogram of body weight, but she says that if you’re strength training or exercising regularly—or are trying to preserve muscle while cutting calories—you may need a little more. (One pound is equal to 2.2 kilograms; so, an adult who weighs 150 pounds would need 54 gms of protein.) And there’s more to it than just meeting your macros—you should also be eating protein at the right time, too. "The body is most happy when it’s getting some protein every four to five hours," says the nutritionist..
Here are five signs that you may not be getting as much protein as you should be.

1. You’re prone to stress fractures

Your bones need more than just a healthy dose of calcium—they also need enough protein, too. That was the conclusion from a 2018 research, which found that eating a protein-rich diet can help protect your bones.

When we aren’t getting enough protein to fuel our organs and brain, our bodies borrow from other areas, including the storage in our skeletal muscle tissue, she says. Without the support of strong skeletal muscle tissue, our bones are more susceptible to injures like fractures and breaks.

2. Your hair and nails look brittle

Because protein is an essential part of your hair and nails, your nails can feel softer and your hair can become more brittle over time, she says. "The hair can lose some of its luster, and may not be quite as thick as it used to be," she explains. "It may also start to split."

After a few months of not eating enough protein, you may also experience some hair loss, according to the dermatologists, in part because the body shuts down hair growth to preserve its protein stores.

3. You’re losing weight—from your muscles

The number on the scale may be ticking downward, but that’s not necessarily a good thing. "Typically, if people aren’t getting enough protein, their bodies will break down muscle to get more of it," she says. "And if they’re losing muscle, they’re also holding on to fat stores, so their body composition could be changing in an adverse way."

4. You feel weak

You probably won’t feel fatigued right away, but over time, people who aren’t eating enough protein may feel more tired or sluggish than usual, says the nutritionist. Sure, less muscle mass can play a part in this, but she adds that protein is a component of hemoglobin, which is present in our blood.

You probably won’t feel fatigued right away, but over time, people who aren’t eating enough protein may feel more tired or sluggish than usual, she says. Sure, less muscle mass can play a part in this, but she adds that protein is a component of hemoglobin, which is present in our red blood cells and transports oxygen throughout the body. And too-low levels of oxygen could cause weakness or shortness of breath.

5. You’re always catching a cold

Protein is one of the building blocks of antibodies, which are produced by the body’s immune system to help fight off foreign invaders like bacteria and viruses, she says. "If you don’t have enough protein, you could have a compromised immune system and perhaps be ill more often than other people," she explains.

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                                                                                                    

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Cuases And Treatment For Heel Pain

The toes and heels are the most load bearing components within your feet which take most of the weight when walking, running, exercising or even standing up. The heels are an especially vulnerable part of the body which can become painful either due to injuries or excessive stress put on it. Pain in your heels can also be a sign of other problems in your body.

Heel pain is an extremely common complaint, and there are several common causes. It is important to make an accurate diagnosis of the cause of your symptoms so that appropriate treatment can be directed at the precise cause of the problem. Once the source of the pain is clear, a more targeted treatment plan can help you speed your recovery. Furthermore, knowing the right cause of symptoms can help you take steps to prevent the condition from returning. If you have pain, some causes include:

Most Common Causes of Heel Pain  

Plantar Fasciitis: This is the most common condition that causes heel pain. Plantar fasciitis is due to irritation and inflammation of the tight tissue that forms the arch of the foot. Plantar fasciitis is characterized by pain on the bottom of the heel that is often felt upon weight bearing after rest, such as when taking your first steps in the morning or when standing up after prolonged sitting. There are many treatments that people use for plantar fasciitis including ice application, anti-inflammatory medications, footwear modification, stretching, and others. Often it takes time and avoidance on aggravating activities in order for the body to fully recover from this condition. The words plantar fasciitis and heel spur are often used interchangeably, and while they don't really mean the exact same thing, they often are used to describe the same problem.  

Achilles tendonitis: This type of tendonitis causes an inflammation of the Achilles tendon and is the result of overuse or trauma to the Achilles, the large cord-like tendon that attaches to the back of the heel bone. The pain is usually located at the part of the tendon that is slightly above the heel bone, although this can also cause pain directly at the insertion of the tendon on the heel bone. Achilles tendonitis often causes nagging pain that may take months or longer to resolve. Some simple treatments including ice, anti-inflammatory medications, or heel wedges can be helpful, but in more advanced situations, the foot may need to be immobilized for a time.

Other Sources of Heel Pain 

Tarsal Tunnel Syndrome:  This nerve condition causes a large nerve in the back of the foot to become pinched. Similar to carpal tunnel syndrome in the hand, tarsal tunnel syndrome can cause heel pain. In addition, other nerve symptoms such as numbness and tingling can occur in people who have this condition.

Stress Fractures::  Overuse injuries of the bone can lead to stress fractures. A stress fracture is especially concerning in athletes such as long distance runners who have heel pain. Typically these symptoms will occur gradually over time, especially when athletes or long distance runners increase their running mileage.

Heel Bursitis:  or 'Pump Bump': Bursitis is inflammation of a fluid-filled sac that lies between a tendon and bone. Retrocalcaneal bursitis causes pain deep in the back of the heel and is the result of inflammation of a bursa that lies beneath the Achilles tendon where it attaches to the back of the heel bone. Another type of  bursitis occurs from the shoe rubbing against a bony prominence on the heel bone. This results in pain, redness, and sometimes swelling on the upper part of the back of the heel.                                                                                                  

Sprains or straining the leg: Exercising is one of the most common culprits behind heel damage. Wearing the wrong shoes over prolonged periods, which can cause your balance to be shifted and will lead you to put strain on your heels and cause pain. Falling or spraining during exercising or training can also cause heel pain. 

Achilles tendon:  A common cause for heel pain, the Achilles tendon connects the calf muscle to the heel. If this is torn or damaged, it can cause pain in your heel.

Arthritis:  The deposition of uric acid crystals in parts of your body may result in arthritis; this is a fairly common cause for heel pain as well.

When to Call the Doctor

If you are unsure of the cause of your symptoms, or if you do not know the specific treatment recommendations for your condition, you should seek medical attention. Treatment of heel pain must be directed at the specific cause of your problem. Some signs that you should be seen by a doctor include:

• Inability to walk comfortably on the affected side
• Heel pain that occurs at night or while resting
• Heel pain that persists beyond a few days
• Swelling or discoloration of the back of the foot
• Signs of an infection, including fever, redness, warmth
• Any other unusual symptoms

Treatment

Treatment depends entirely on the cause of the problem. Therefore, it is of utmost importance that you understand the cause of your symptoms before embarking on a treatment program. If you are unsure of your diagnosis, or how severe your condition is, you should seek medical advice before beginning any treatment plan.

Some common treatments are listed here. Not all of these treatments are appropriate for every condition, but they may be helpful in your situation. 

Rest: Avoiding the precipitating activity; for example, take a few day off jogging or prolonged standing/walking. Just resting usually helps to eliminate the most severe pain, and will allow the inflammation to begin to cool down. 

Apply Ice packs: Icing will help to diminish some of the symptoms and control the heel pain. Icing is especially helpful after an acute exacerbation of symptoms. 

Exercises and stretches: Exercises and stretches are designed to relax the tissues that surround the heel bone. Some simple exercises, performed in the morning and evening, often help patients feel better quickly. 

Anti-Inflammatory Medications: Anti-inflammatory medications help to both control heel pain and decrease inflammation. Over-the-counter medications are usually sufficient, but prescription options are also available. 

Shoe Inserts: Shoe inserts are often the key to successful treatment of heel pain. The shoe inserts often permit patients to continue their routine activities.

Prevention

Preventing symptoms of heel may be a critical component to the long-term treatment of your condition. Depending on the exact source of pain, prevention strategies may slightly differ, but in general there are some steps that you can take to avoid a recurrence of heel pain symptoms. Some of these steps include:

Gradually increasing activity levels, especially athletes who were increasing their athletic activities or running mileage, progressing gradually over time, and taking breaks to ensure has opportunity to heal, can help prevent recurrent wound healing problems.

Maintaining ideal body weight: Excess body weight causes a number of medical concerns, among them is the increased burden on the lower extremities. People with excess body weight have a higher chance of developing arthritis in your joints, and place increased stress on the lower extremities, including the heel.

Wearing the right footwear: Wearing appropriate footwear for different types of weight-bearing activities is critical for prevention of many types of heel pain. Some activities require appropriate support or cushioning, and wearing the appropriate footwear for the activity can help avoid a recurrence of heel pain.

Early identification of discomfort: Usually your body will let you know when you are doing some kind that is causing an aggravation. Listening to the symptoms, especially in the early stages, can give you an opportunity to address a problem before it becomes severe. Continuing to perform an activity that is causing worsening of symptoms, can lead to a more significant problem that is harder to address.

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/   

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Wearing high heels regularly may cause premature osteoarthritis

Save your high heels for special occasions and start wearing flats for daily commuting!
 
Stanford University scientists have found that every time a woman puts on a pair of stilettos, she is putting dangerous levels of strain on her joints and for women, who are overweight the damage is even worse.

"Killer heels could lead to osteoarthritis in knees: so-called wear and tear arthritis, where damage to a joint causes stiffness and pain. The type of arthritis that wearing high heels can cause is called osteoarthritis, which is the most common form of the condition," said lead consultant Dr Anil Arora in Max Super Speciality Hospital in New Delhi.

The higher the heels, the more likely it was the knees were bent when shoes made contact with the ground - increasing the strain on the knee joint. Similar effects were seen when the women stopped walking.

"Wearing killer heels made the women's knees look more like aged or damaged joints with the effect even more pronounced for overweight women," Dr. Arora explained. "The promotion of footwear that cripples one half of the population and makes it difficult to walk has influenced even those women whose social status might have indicated that had no need to show deference to male power," he added.

Walking for long periods on the balls of the feet causes aches and pains, stress fractures, trapped nerves and increased wear and tear on the joints and soft tissue.

But in osteoarthritis, the cartilage starts to break down and as bones come into contact, the friction makes joints swollen and extremely painful. The research has historically implicated high heels as a probable risk factor for osteoarthritis of the knee, and can also cause back pain.

Wearing high heels shortens the Achilles tendon, causing restriction in ankle movement, and jams the toes into the front of the shoe, which can cramp and deform them."

The hypotheses that change to knee kinematics and kinetics observed during high heeled walking increase in magnitude with increasing heel height and are accentuated by a 20 percent increase in weight.

However, there have been reports of an association between "over-wearing" high heels and foot problems such as corns and calluses. Most foot care specialists would recommend to save your heels for special occasions and sticking to flats or trainers for the daily commute.

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

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