Health
Do Salads help in Satiety?
Consuming low-energy-dense salad before rather than with the main course increased vegetable consumption by 23%. To moderate energy intake, maximizing the amount of salad eaten may be more important than the timing of consumption.
problem of obesity, it is important to identify effective strategies for decreasing energy intake.
Research has shown that reducing the energy density of foods and meals is one promising approach for moderating energy intake in both the short and long term (Rolls, 2009; Ello-Martin, Roe, Ledikwe, Beach, & Rolls, 2007).
In multiple controlled studies, consuming a preload of a low-energy-dense food such as soup, fruit, or vegetables reduced meal energy density and energy intake. It is unclear, however, whether the effect of consuming a low-energy-dense food depends upon eating it as a first course, or whether it would be as effective eaten as a side dish along with the main course.
For me it works if I have it as a first course and take atleast ten to fifteen minutes to have it
Maximizing salad intake was an effective strategy for reducing meal energy intake.
Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264798/
https://www.deepdyve.com/lp/elsevier/salad-and-satiety-the-effect-of-timing-of-salad-consumption-on-meal-HJ6u0sj8Dr
Featured post
How is the Health of the Nation: The report is an eye-opener!
World Health Day :Universal Health Cover #WorldHealthDay
7th April is World Health Day and WHO wants you to help the world pledge its sincerity for the goal. #HealthforAll that isย Healthcare facility available for all.If you want to know what Universal healthcare involves and what it doesn’t you must read further.You also need to know. how you can bring about a change right where you are.
But there are a few corollaries.It needs to be timely and quality healthcare.While thats the best way to go forward as a race we cannot ignore the economics of it.
Its easier to teach educated people about health easily.So shouldn’t #EducationforAll be the goal?For all this goal money is needed.But then shouldn’t #FamilyPlanning for all be a goal too.Let’s start with what we have where we are.Right?The chicken or the egg?Which comes first?The National Health Protection Schemeย is partly a step in the right direction but the National Medical Council Bill is controversial.
The Goal of WHO is Universal health Coverage .What does it mean?
This is what WHO says:
UHC means that all individuals and communities receive the health services they need, when and where they need them.It will prevent people from being pushed into poverty when paying for health services out of their own pockets. UHC will help everyone access the services that address the most important causes of disease and death. UHC is about health services for individuals and populations, such as controlling mosquito breeding grounds.
At least 50% of the Worlds population is unable to access the healthcare they need.
Did you know?
Globally, approximately 100 million people are pushed into ‘extreme poverty’ (living on $ 1.90 or less a day) because they have to pay for healthcare services.
All UN Member States have agreed to try to achieve universal health coverage (UHC) by 2030, as part of the Sustainable Development Goals.
Good health allows children to learn and adults to earn, helps people escape from poverty and provides the basis for long-term economic development.
What UHC is not: There are many things that are not included in the scope of UHC:
- UHC does not mean free coverage for all possible health interventions.It is not sustainable economically to provide all services free of charge
- UHC includes health financing, health service delivery systems, health workforce, health facilities and communications networks, health technologies, information systems, quality assurance mechanisms, and governance and legislation.
- UHC is not only about ensuring a minimum package of health services, but also about ensuring a progressive expansion of coverage of health services and financial protection as more resources become available.
UHC ย covers individual treatment services and population-based services such as public health campaigns, adding fluoride to water, controlling mosquito breeding grounds etc.
UHC is more than health.It is about equality, social inclusion, and cohesive society.But we have a problem.Even when people know things are bad for their health they indulge in wrong lifestyle choices.Not once a but repeatedly.This action is common to both the educated and the uneducated sections of society.Maybe there should be penalties associated with expecting free healthcare after chewing tobacco for twenty years.Or maybe Government needs to take a strong stand on selling and buying products which are proved to endanger health and quality of life?
In a balanced society you would expect the adult human will be capable of deciding about good and bad.But evidence is contradicting that theory.
How can you help?
- First, help yourself and your family.Try to make yourself and your family healthy.You can cut down on health expenses by investing in a healthy lifestyle.Educate children so that they learn about healthy living.
- Get your health checkups done regularly.Invest in a good quality health-insurance even if you have a group health insurance.The sooner you invest in a health insurance the better it is.Try to opt for an insurance where no claim-years increase your coverage amount.
- A healthy diet, regular exercise, sleep and health checkups go a long way in keeping you healthy.
- Spend time on a hobby or something which challenges you.This helps in ensuring mental health and prevents age-related degenerative diseases.
- Avoid social practices which include negative interactions to cut down on stress.Stress is a silent disease and has long-standing repercussions.Try to make your environment greener at home and office.Encourage community activities to promote a healthy lifestyle.
Planting trees, maintaining cleanliness in all neighborhoods.Try to encourage community kitchen gardening in association with socially and economically backward sections of surrounding regions.
The above canย help in several ways:
1)It will help everyone get fresh food grown locally with more control over quality
2)The fresher the food is more is the nutritional benefits.You are what you eat .If food is high quality , health and nutrition is easier.
3)The collaboration between different strata of society will help in social inclusion and the dripping down of economic stability to the various strata while ensuring self-respect and honest earnings.Charity is not involved but a co-operative model.
The 16 essential health services(4 categories) that WHO uses as indicators of Equity of Health coverage
Reproductive, maternal, newborn and child health:
Family planning:The work starts here .The question is who will be the cat before its too late.
Antennal and delivery care
Full child immunization
Health-seeking behaviour for pneumonia.
Infectious diseases:
Tuberculosis treatment
HIV antiretroviral treatment
Use of insecticide-treated bed nets for malaria prevention
Adequate sanitation.
Noncommunicable diseases: Lifestyle diseases fall into this category
Prevention and treatment of raised blood pressure
Prevention and treatment of raised blood glucose
Cervical cancer screening
Tobacco (non-)smoking.
Service capacity and access:
- Basic hospital access
- Health worker density
- Access to essential medicines
- Health security: compliance with the International Health Regulations.
By sharing this artic;e you will be helping spread awareness.
What’s in a Carrot? #BlogchatterAtoZ
Carrot, cilantro, cabbage, cauliflower , coriander, veggies starting with C are many. My new book will be covering most of them. But today I will discuss Carrots. Those lovely orange veggies which rabbits love and I do too! If I was to choose between sweet or savory the gajar ka halwa wins any day. But carrot sticks and dips are a delicious healthy snack which even children love.
Carrot Nutrition secrets
Carrots are a good source of carbohydrates and dietary fibres and minerals like Calcium, Iron, Magnesium, Sodium, potassium, Copper, Zinc, Thiamine, riboflavin, niacin, vitamin C. It also contains ย Carotenoids,(5.33 mg/100 g) ย beta carotene and lutein and phenolic acids.
Carrot calories:126 kJ/100 g
Carrot benefits you must know?
The many micronutrients and bioactive compounds make carrots a functional food with several health-promoting properties.
Carotenoids enhance your immunity They decreased the risk of degenerative diseases such as cancer, cardiovascular disease, age-related macular degeneration, and cataract formation. Carotenoids show promise as a potential inhibitor of Alzheimerโs disease (Zaman et al. 1992).
Phenolics or polyphenols have antioxidant, antimutagenic and antitumor activities. Polyacetylenes one of the bioactive components could be useful in the development of new therapies forย Leukemia
Phenolics in carrots are present throughout the roots but are highly concentrated in the periderm tissue (Mercier et al. 1994). The carrot peel accounts for only 11% of the amount of the fresh carrot weight, it could provide 54.1% of the number of total phenolics.
Both carrot powder and grits are a good source of crude protein, crude fiber, iron, calcium, ฮฒ-carotene and dietary fiber (Singh and Kulshrestha 2008). ย ฮฒ-carotene content of dehydrated carrots shows that the shreds lost most ฮฒ-carotene. This is followed by powder and chops during three months of storage (Suman and Kumari 2002).
Drinking carrot juice lowers systolic pressure but did not diastolic pressure. Drinking carrot juice increased the plasma total antioxidant capacity. Carrot juice and its blends are among one of the most popular non-alcoholic beverages in Germany.
Processing of carrots into products like canned slices, juice, concentrate, pickle, preserve, cake, and halwa are ways to include carrot in your diet throughout the year. Carrot pomace containing about 50% of the carotenoids.
Best ways to includeย carrot in your diet
Cook it with a little butter/oil for best absorption. Sweet or savory either way carrots are amazing
Vege sandwich with carrots, carrot cakes, pancakes, Carrot halwa Ghee and khoya are a must for the right taste. The one in Dilli haat Rajasthan stall is outstanding.
For a healthy snack try, carrot sticks with a dip.
Salad with carrots.
Add it to fried rice, pulao, khichdi, noodles, soups mixed veg, chicken stir fries, veg soups or chicken soups that taste amazing, Idli, poha, daal, fritters, anything, and everything can have carrots.
Other posts in this series
Asparagus: Also a medicinal plant
Beetroot: Benefits and worries
References:
https://www.ncbi.nlm.nih.gov/m/pubmed/20063690/
https://www.ncbi.nlm.nih.gov/m/pubmed/22263789/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3550877/
Apollo Hospital Proton Therapy : Only centre in SouthEast Asia
Radiation therapy is a common mode of treatment for all major malignancies. Sometimes itโs the only mode of treatment and sometimes it’s given before surgery or after surgery.
Whenever you give External beam radiation therapy, Photons are used as energy molecules to kill the cancer cells. One main problem, with such a powerful mode of therapy, is, also its power. The photons are so powerful, that they not only kill the cancer cells, their energy also injuries surrounding normal tissues. This is the reason, side effects occur after life-saving radiotherapy and are also its limitations. But proton therapy can be a solution to this problem.
Is proton therapy available in India?
Previously Sout East Asia had no dedicated centre for Proton Beam therapy. Also, the cost of treatment abroad was exorbitant. This is where South East Asiaโs only Proton therapy Cancer centre brings us hope. Apollo Proton Cancer Centre is a ray of sunshine for people in India. A previously unavailable treatment option is now possible in India. The Apollo Proton Cancer Centre houses state of the art technology, superior infrastructure and excellent research facility, spread across a vast 4 acres in Chennai.
But before you understand, why this is a big deal, you need to know what is proton therapy.
What is Proton therapy?
Proton therapy is an advanced type of radiation therapy where protons are the energy molecules used for treatment. The unique nature of these heavy subatomic particles(protons), make them rapidly lose energy after reaching the target.
How does Proton beam Radiation therapy work?
Proton beam radiation therapy (PBRT), uses the unique physical properties of protons ( Bragg Peak). The heavier subatomic particles can deliver their energy more precisely to the tumor, with less scattering to surrounding tissues. At the end of its path, maximum energy is dissipated and negligible radiation passes on further.
Is proton therapy better than traditional radiation?
What does this mean?
This means that while cancer cells are killed, the damage to surrounding tissue is much less, unlike in traditional radiotherapy. Even with higher doses of radiation, the effect on normal tissue is much less which lowers the immediate and long term side effects.
What kind of malignancy is Proton treatment useful for?
- Pediatric cases
- Head neck cancer: It is used both for primary treatment and adjuvant therapy for Head neck cancer
- Skull-base tumors
- Brain
- Lung
- Breast
- Liver
- Prostate
- It is recently showing promise in nasopharynx, oropharynx, nasal cavity and paranasal sinuses, periorbital tumors, skin, and salivary gland, or to reirradiation.
- Other cancers: like rectal, pancreatic, esophageal, lung breast cancer, prostate.
- For patients with Hodgkin’s and non-Hodgkin lymphoma PBT has scope for consolidation therapy after chemotherapy.
Why Apollo Proton Cancer Centre is a boon?
- Proton therapy finally available in India
- Groundbreaking treatment option for cancer
- Better quality of life after treatment
- More precise
Cons of Proton Therapy for Cancer:
- The cost
- More data regarding comparison studies needed, which will measure toxicity, disease control and post-treatment quality of life.
Where is the location of the Apollo Proton Cancer Centre?
Address:OMR 100 Feet Road, Taramani,
Chennai – 600113
Email:protontherapy@apollohospitals.com
Phone:+91 9840069381 | +91 44 33133333
website:www.apolloprotoncentre.com
Featured post
How is the Health of the Nation: The report is an eye-opener!
References:
Curr Treat Options Oncol. 2018 May 9;19(6):28. doi: 10.1007/s11864-018-0546-9.Proton Therapy for Head and Neck Cancer.Kim JK1, Leeman JE1, Riaz N1, McBride S1, Tsai CJ1, Lee NY2.https://www.ncbi.nlm.nih.gov/pubmed/29744681
Cancer J. 2014 Nov-Dec;20(6):421-6. doi: 10.1097/PPO.0000000000000077.The use of proton therapy in the treatment of head and neck cancers.Ahn PH1, Lukens JN, Teo BK, Kirk M, Lin A.https://www.ncbi.nlm.nih.gov/pubmed/25415689
Lancet Oncol. 2017 May;18(5):e254-e265. doi: 10.1016/S1470-2045(17)30179-1. Epub 2017 Apr 26.Proton therapy for head and neck cancer: expanding the therapeutic window.Leeman JE1, Romesser PB1, Zhou Y2, McBride S1, Riaz N1, Sherman E3, Cohen MA4, Cahlon O1, Lee N5.https://www.ncbi.nlm.nih.gov/pubmed/28456587
Semin Radiat Oncol. 2018 Jan;28(1):53-63. doi: 10.1016/j.semradonc.2017.08.004.Proton Therapy for Head and Neck Cancers.Blanchard P1, Gunn GB2, Lin A3, Foote RL4, Lee NY5, Frank SJ6.https://www.ncbi.nlm.nih.gov/pubmed/29173756
Curr Oncol Rep. 2010 May;12(3):202-7. doi: 10.1007/s11912-010-0089-0.Proton beam radiation therapy for head and neck malignancies.Frank SJ1, Selek U.https://www.ncbi.nlm.nih.gov/pubmed/20425080
Disclaimer: This post is meant for spreading healthcare information and not meant as a replacement for a professional medical opinion. Always consult a medical professional before taking any decision related to health and healthcare. Healthcare information is a rapidly evolving field. While all attempts are made to keep this website updated, the author/s and or website disclaim all responsibility for any inadvertent omission/commission. Read my full disclaimer.
Disclosure: This is an associated post, but all opinions regarding the mode of therapy are mine. I am a registered medical professional and all healthcare information I share are from my professional knowledge, experience, and research.
Beetroot ,juice, powder:Benefits and worries #BlogchatterAtoZ
Beetroot, juice, powder, capsules you can’t ignore the numerous benefits of this little red vegetable. If you check the many e-commerce portals you will be surprised by the number of nutriceuticals selling this goodness in little capsules. But no one can beat the real deal, that’s the vegetable, fresh from the farm to your kitchen approximately!
Red beetroot is finding its name among famous veggie peers when it comes to health benefits. It is a root veggie and scientifically known as beta vulgaris rubra.
It’s not only health promoting but also a disease preventing functional food. My fondest memory of beetroot is a delicious veggie side dish my mom used to cook in winters. Your childhood food memories go a long way in building adult habits and health.
What does Beetroot have?
It’s a source of nitrogen and is a good way of increasing nitric oxide production inside the body. Nitric oxide helps relax the endothelial muscle and helps in hypertension control.
Beetrootโs effect on the vasculature is largely attributed to its high inorganic nitrate content (250 mgโkgโ1 of fresh weight).
- Hypertension
- Atherosclerosis
- Type 2 Diabetes
- Dementia
There is high bioavailability of beetrootโs inorganic dietary nitrate is well established. Some reports suggest almost full absorption following digestion.
Oral antibacterial treatment
Antibacterial mouthwashes reduce beneficial bacteria in the oral cavity and gut . This lowers production if the beneficial nitric oxide
Betalain pigments: This has potent antioxidant, anti-inflammatory and chemo-preventive activity in vitro and in vivo.But the bioavailability of the pigment inside the human body is limited as seen from several studies. Further studies are needed in this field.
100 gram of beetroot has the following nutrients(source)
Calories: 43
Water: 88%
Protein: 1.6 grams
Carbs: 9.6 grams
Sugar: 6.8 grams
Fiber: 2.8 grams
Fat: 0.2 grams
Micronutrients in Beetroot
Beetroot is a rich source of phytochemicals like ascorbic acid, carotenoids, phenolic acids, magnesium, potassium, iron, and flavonoids.
Beetroot juice
A number of studies report that beetroot, in the form of a juice supplement, protects against oxidative damage to DNA, lipid and protein structures in vitro.22 other varieties of fruits and veggie juices including carrot, tomato, orange, and pineapple were also tested. Only Pomegranate juice showed antioxidant activity(measured by FRAM) more than beetroot
Store bought juices may have undesirable amounts of sugar and this should be kept in mind while drinking them especially for those who are diabetic. Excessive sugar should always be avoided.
Supplementation with beetroot juice diminishes muscular fatigue associated with high-intensity exercise.
Beetroot capsules are also available to provide the benefit of beetroot all year around.
How to cook beetroot?
In a stir fry with potatoes, peas and seasonal veggies. It’s best to peel and boil beetroot and other veggies before you stir fry them.
You can pressure cook in a double boiler system, inside a pressure cooker. MethodIn a bowl take cubed potatoes, beetroot, julienned ginger, salt, black pepper and butter in a tightly covered steel tiffin box. Place it in the pressure cooker with water just up to half the height of the tiffin box(the tiffin box should not be floating) Then pressure cook. (Recipe credit mom)
Pancake with beetroot: Peel, mash beetroot and use it in your pancake batter. Don’t forget to add orange juice or lemon juice to balance the flavors. It gives a lovely reddish pink hue to the pancakes.
As a salad, mixed veggie fritter or as a part of your chicken stew, beet will be a powerful addition to any diet. Eat it as a savory or a sweet dish , beet will not disappoint!
Precaution with beetroot
Due to its high nitrate content and ability to produce nitric oxide, the safety profile for medicinal use of beetroot in pregnancy and breastfeeding is not known.
Kidney disease: Eating too many beets might make kidney disease worse. Since beetroot contains oxalates, there’s a risk of kidney stones with excessive beetroot supplementation.
If you take beet capsules you must know this
The right dose of beet will need to be checked against factors like age, body weight, kidney, and liver function. There is insufficient data about the dose range for beet. Just because it’s natural, it’s not necessarily safe! Dosages are always important and always consult your doctor before taking nutriceuticals with bioactive compounds.
Have you eaten beetroot? Let me know in the comments below about a favorite beetroot dish and get featured in the book of veggies coming out in May!
I wrote a book on Fruits for Life, listen to the free chapters on my podcast.
My book on Probiotics for Life is available as a summary here
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You will like this too:
Asparagus :Also a medicinal plant
Disclaimer: This is meant to spread healthcare information and not be taken as medical advice. Kindly include supplements in your diet after consultation with personal physician.
References
Article information
Nutrients. 2015 Apr; 7(4): 2801โ2822.
Published online 2015 Apr 14. doi: 10.3390/nu7042801
PMCID: PMC4425174
PMID: 25875121
Tom Clifford,1 Glyn Howatson,1,2 Daniel J. West,1 and Emma J. Stevenson1 (Pubmed)
Ninfali P., Angelino D. Nutritional and functional potential of Beta vulgaris cicla and rubra. Fitoterapia. 2013;89:188โ199. doi: 10.1016/j.fitote.2013.06.004. [PubMed]
Gilchrist M., Winyard P.G., Fulford J., Anning C., Shore A.C., Benjamin N. Dietary nitrate supplementation improves reaction time in type 2 diabetes: Development and application of a novel nitrate-depleted beetroot juice placebo. Nitric Oxide. 2014;40:67โ74. doi: 10.1016/j.niox.2014.05.003. [PubMed] [CrossRef] [Google Scholar]
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