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Health Score is a unique concept pioneered by Medall SASH. When you get your SASH Health Screening done, the report comes to you in the form of a Health Score in which results for all 57 parameters are slotted into Green, Amber and Red columns. For more details: https://www.medall.in      

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The Vitality Of Vitamins And Minerals And Why You Need Them?

Vitamins have to come from food as the human body cannot produce enough or does not produce any at all. Every organism has different vitamin needs. For example humans need to consume vitamin C or ascorbic acid while dogs can make their own vitamin C. Minerals like Iron and Magnesium regulate and promote hundreds of functions in the body. They are the key to keeping you alive and healthy. Look for health checkup packages that include the test for vitamins and minerals too, it can give you insights on your nutrition and the unexplained tiredness and fatigue.

Humans also need to get their Vitamin D from sunlight as it is not available in food in large quantities. Every vitamin has a different role to play in the human body and they are needed in different quantities. Here are a list of some of the most common vitamin and mineral deficiencies.

Iron:

An essential mineral it is the largest component of the red blood cell. It binds with Haemoglobin and helps in the transportation of oxygen to the cells.  Iron deficiency is the most common deficiency that affects close 25% of the world’s population. The symptoms of iron deficiency include weakness, tiredness and fatigue, cold hands and feet, shortness of breath and impaired brain function.  Without iron your body will not be able to produce enough red blood cells that carry oxygen.  Iron deficiency Anemia is the most common type of Anemia.

Red meat, green leafy vegetables, beetroots, nuts, dried pumpkin seeds, apricots and raisins are rich in Iron. As vegans and vegetarians usually suffer from Iron deficiency as plant forms of Iron have a lower source as compared to Iron content that is available in meat variants.   However, supplementing Iron forms may be dangerous if not under the supervision of a doctor as they can harm your liver.

Magnesium:

It is an important mineral which is required in the making of over 600 biochemical reactions in the body. Energy creation, protein formation, muscle movements, gene maintenance and nervous system regulation are all functions that need this essential mineral Magnesium. The mineral also reduces the risk of Vitamin D deficiency. Almonds, Bananas and all other nuts and dairy products are high on magnesium. Constipation is associated with magnesium deficiency as it acts as a laxative. Magnesium also helps in lowering blood glucose levels Type 2 Diabetes and high blood pressure.

Vitamin C:

Aiding in the better absorption of Iron, the deficiency of Vitamin C would mean a weak immune system. This vitamin plays a role in collagen and amino acid formation. Severe deficiency of Vitamin C can lead to scurvy – curviness of the bones, especially the legs. Dry damaged skin, weakness of the bones, mood swings, persistent iron deficiency Anemia, unexplained weight gain and poor immunity are a few symptoms of Vitamin C deficiency.

Citrus fruits like Guava, Lemons, oranges, pineapple, kiwi and berries rich in Vitamin C and one of these fruits a day will help us get by with our daily source of Vitamin C.

Vitamin B12:

Also known as colabamin, this is a water soluble vitamin. Every cell in your body needs vitamin B12 to function properly. It is an absolutely essential vitamin for blood formation, brain and nerve functions. Loads of this vitamin are found in animal foods and hence vegans and vegetarians could be at a loss of this vitamin especially when they get older. Patients on the metformin drug for diabetes also suffer from Vitamin B12 deficiency due to its prolonged use and it usually takes years to show up.

Vitamin A:

A water soluble vitamin again, it helps to maintain a healthy skin, bones and teeth and most importantly helps in the formation of eye pigments which is necessary for good vision.  Vitamin A is high on plant-based foods.  Lack of vitamin A leads to dry eyes, dry skin, infertility and trouble conceiving, delayed growth, throat and chest infections. Carrots are a high source of Vitamin A and is an unavoidable vegetable at any age and any condition.  All fruits and vegetables that contain carotenoids – fruits and vegetables that are red, yellow and orange in color are rich sources of Vitamin A. So Google on your daily diet to see.

Source: Medall Blog

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The Power of Protein

Your body cannot afford to lose out on protein. Crucial to good health, proteins are the building blocks of cells.  Proteins are made up of amino acids which join together to form long chains. The structure of proteins change based on the sequence of the amino acid chain. These amino acid chains fold into unique shapes to make different types of proteins. They can be enzymes, antibodies, DNA associated, hormone proteins, structural, contractile and transport proteins.

Here’s why proteins are looked upon as the power agents of your body.

Building and repairing tissues:

Your body needs proteins to build and repair tissues. While the body breaks down the same amount of proteins to build and repair tissues under normal circumstances, your body’s protein needs increase when you’ve had an injury, if you are recovering from a surgery, and during pregnancy. Athletes and body builders need more protein. Building new muscle is possible with a better protein diet.

Biochemical reactions:

Your body works continuously to process food and give energy. Metabolism is a result of biochemical reactions and enzymes play a big role here. Enzymes are also proteins and bodily functions like digestion, energy production, muscle contraction and blood clotting depend on them. The improper functioning or secretion of enzymes results in diseases.

Messengers:

Hormones are also proteins and they are secreted by the endocrine glans. They aid in the communication between the cells, organs and tissues. Regulating the functions of organs, hormones control growth, reproduction and sexual characteristics. It controls the volumes of fluid sugar and salt levels in the body. For example, Insulin is a key hormone the helps in the regulation of blood sugar levels.

Provides Structure:

Keratin and Collagen are also protein and are responsible for healthy hair and nails.  Keratin is the protein that gives your skin and hair structure and health.  Collagen is responsible for the health of your ligaments and structure of your tendons and bones.  Elastin is also another protein that helps in the enlargement and contraction of the uterus, lungs and arteries.

Balances body fluids

Proteins do the important function of balancing body fluids such as Albumin and Globulin. They attract and retain water. A decrease in these fluids forces the water to sit between the cells leading to edema in the stomach region.  

Most of all proteins bolster immune health. Antibodies are proteins that fight bacteria and viruses. They are the ones the keep away the many different types of cold and flu.

Proteins also act as transport agents. Haemglobin is the protein that carries oxygen from the lungs to the tissues in your body. This critical protein gives life to every cell in the body.

Proteins do many crucial functions in the body and adds power to your health and well -being in many different ways. Ensure that you consume adequate amounts of protein and seek the help of a nutritionist and dietician for a balanced diet.

Source: Medall Blog

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Sleep Your Way To Good Health

Sleep – The most often deprived state for many of us today. Work, stress and the increased screen time has decreased our average sleeping time. Sleeplessness can play havoc on our physical and mental health and it is needless to say that tiredness, fatigue, irritability and mood swings follow the day after a sleepless night.

So What Does Sleep Do To Your Body?

Sleep Is The Very Foundation Of Good Health:  It more than just resting time for your body and mind. Your body works hard when you sleep, it cleans away harmful waste produced by the brain and rebuilding worn out muscle.  While your body is busy doing this during sleep, your mind processes important information and events that occurred during the day and commits them to your memory.  Sleep most importantly regulates your emotions. One sleepless night, and there is a 60% increase in your emotions towards negative feelings.

Sleep regulates the body’s internal clock or circadian rhythm:  Your body’s internal clock runs on a 24-hour schedule regulating metabolism, immune functions and when you sleep or wake up. Once you upset this rhythm with lesser sleep, your bodily functions are obstructed leading to changes in metabolism which eventually leads to weight gain, obesity, and host of other health issues like fatigue, and frequent colds.

Poor sleep has a severe effect on your mental health: Not getting enough sleep causes more harm than just tiredness. A sleep-deprived person may be incapable of making the right decisions or can decide based on emotions and not objectives. Sleeplessness interferes in cognitive performance. Poor sleep also makes you less productive while making you act less ethically and more negative at work. Poor sleep is also associated with increased risk for Alzheimer’s disease.

Sleep and Lifestyle-related diseases: Poor sleep is a big reason for people to binge or overeat. Weight gain becomes a way of life to obesity the number one reason for diabetes, high cholesterol levels, and hypertension. This in-turn increases the risk for heart attack, stroke and other coronary heart diseases.

Follow These Few Tips To Get A Goodnight’s Sleep

Stay On Schedule: Ensure you wake up and go to bed at the same time every day. Have your meals at the same time every day. This way your body’s internal clock will keep working just fine and keeps your metabolism in good shape.

Create A Calming Bedtime Routine: Ensure you do things that relax you before going to bed. Like a hot shower, drinking some warm milk, or reading a book, etc.

Sleep In A Comfortable Environment:  Too much light, too humid or too much ac may not be the right environment for you to sleep. So just adjust your bedroom environment accordingly.

Cut Down Screen Time And Eat Early: These two very important things play a huge role in helping you get the sleep you need. More screen time especially at bed time keeps you more awake. And eat 2-3 hours before you sleep.

Exercise During The Day: Physical activity and exercise can really give you a goodnight’s sleep. Your body would get accustomed to this act and would trigger the sleep hormone to ensure you get a goodnight’s sleep so that you can go about the exercise the next day.

Sleep is an incredibly important part of life and missing out on those crucial 7-9 hours of sleep as an adult can have serious repercussions on your mental and physical health.  Practicing yoga, meditation or mindfulness is also a great way to crack in some good hours of sleep at night. So when tired, Sleep. Confused? Sleep. Happy? Sleep. Worried? Sleep. Just sleep your way good health. Sometimes, there’s no better cure than a goodnight’s sleep.

Source: Medall Blog

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Triglycerides – How To Lower Them?

Before we get to the part of lowering Triglycerides, let us understand what they are and the role they play in our body.  Triglycerides are a type of fat found in the body. Although necessary, high levels are harmful and are the reason for an increased risk of heart disease.  Understanding triglycerides is simple. Excess calories in your body are stored as triglycerides which are later used by the body for energy. In other words, if we eat more calories than we burn, the body turns them into triglycerides.

Most of the fats we consume like natural oils – mono, (eg : olive oil, canola oil, peanut oil, sesame oil, peanut butter, nuts and seeds.)  polyunsaturated, (fish rich in omega 3 fatty acids, flax seeds, walnuts and sunflower seeds. ) animal and transfats are all triglycerides. All fats elevate triglyceride levels, however, transfats like margarine and saturated fats like the fat present in red meat, skin from poultry, full-fat dairy and alcohol accelerate this increase.

So why should we work towards a lower triglyceride level?

Simple. High triglyceride levels build up plaque in your arteries. This happens slowly and over time. The build-up of plaque leads to the blockage of arteries which increases the risk of heart attacks. Atherosclerosis is the result of the thickening of the arteries because of plaque. High triglycerides also results in obesity and metabolic syndrome.

High triglycerides also lead to acute pancreatitis (disease of the pancreas) , hyperthyroidism , liver and kidney disease and in certain cases leading to rare genetic disorders in metabolism. There are several published studies that show high triglycerides as an independent risk factor for many diseases.

Measuring Triglycerides

This can be done with a Lipid Profile test where your total cholesterol, HDL, LDL Cholesterol ratio and triglyceride levels are tested. This would give your physician a clear understanding of where you stand on your cholesterol levels and how you need to manage them going further.

Lowering Triglycerides

The first step to lower triglycerides is to actually test and find out your triglycerides levels. Most of your actions to lower triglycerides revolve around making lifestyle changes. Food habits and activity levels play a huge role in helping to lower triglyceride levels.

Losing Weight: Over weight invariably means a higher triglyceride level. Losing weight and getting into the low risk BMI range (18.5 – 22.9) would help.  Avoid sugary and refined foods as simple carbohydrates can easily increase your triglyceride levels.

Choose fats that are healthier. Especially monounsaturated fats. Plant based oils like olive oil, peanut and canola oil. Substitute lean meat for red meat and add a lot of fruits and vegetables to your daily diet.

Keep a tab on the amount of alcohol you consume. Alcohol is high on sugar and hence higher calories leading to elevated levels of triglycerides.  

Lowering Triglycerides means that you stay within the required levels. If making such lifestyle changes does not help in lowering triglyceride levels, then visit your physician to bring it under control as medication would be required.

Drugs like Niacin, Statins, and omega 3 fatty acid supplements are usually prescribed to lower triglycerides and LDL cholesterol levels.

Your LIPID profile determines your cardiac health and the health of your arteries and heart. Stay aware of it and work on keeping them in control to avoid an increased risk of Coronary Heart Disease.

Source: Medall Blog

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Eat and Drink to your HEART’s Content – How?

Does that signal something like overeating?  No. Eating and drinking can always be done the healthy way and to your heart’s content if you know what affects and benefits the health of your heart. Satiety is such a key factor that puts all of us on the risk to lifestyle disorders like obesity and high cholesterol in-turn affecting increasing our risk to cardiovascular diseases. However, you can still eat and drink your way to a healthy heart if you are mindful of all the things that help and harm your heart. This World Heart Day, understand what hails and heals the heart and what keeps it strong and going so that the rest of your organs get the blood supply and oxygen they need to help your body perform.

So let’s address the first question. What kind of eating is healthy for the Heart?

Feeling full or satiety occurs when the hunger hormone Ghrelin decreases or empties. When you eat, the nerves in your stomach detect that the walls of your stomach are stretching and signal the brain on fullness. Now all that we must focus on are, foods and eating habits that promote satiety but yet are great for the heart.

Eggs: Nutrient dense eggs are extremely low in calorie but great for hunger and the heart. It keeps you satiated and away from binge eating and snacking during the day

Ragi: This great Indian grain is often looked down upon. Nevertheless, it is rich in Iron, and great for the skin and bones too. Ragi is also rich in antioxidants and keeps your hunger at bay apart from being low on calories. Rich in fibre, Ragi is great for cardiovascular muscles.

Legumes: Beans, peas and chickpeas are great foods that decrease hunger pangs and aid in protecting you from cholesterol promoting heart health. Rich in fibre, they can be combined to make many tasty dishes that are great for the gut and heart.

Apart from the above lean meat like chicken and fish and a healthy bowl of tasty salad or vegetable curry does loads of benefits to your heart while keeping your stomach content and satiated.

With that said, how do we drink to our HEART’s content?

Fluids or juices do not hold any satiety properties. On the other hand we also have studies suggesting that people who consume fluid for weight management, end up feeling more hungry and consuming more calories.

Fruit Juices: Many a time juices are thought to be a healthy low calorie option for dieting.  While it’s exactly the opposite. Alcohol, soda and juice are all stealth liquids. They do not satiate hunger nor are they fewer in calories. This leads to weight gain and obesity the number one threat to a healthy heart.

Limit your alcohol. Add more soups and liquids which contain lemon or citric fruits. They quell hunger and are great for your arteries as they clean your arteries and valves.

Milk: Milk based drinks are also great in satiating hunger while adding fewer calories and working a miracle on you bone strength skin and digestion levels. Milk is also considered as a wholesome meal and a milkshake before your food does great at keeping you full and keeps you away from going on a splurge.

Soups: Soups are great for the heart a smooth and mushy soup satiates hunger better than thin soups. They give the brain the typical signals that large meals give like stretching of the stomach and intestine walls, while being low on calorie and sugars.  Soups are most satisfying fluids apart from having the ability to becoming a heart healthy meal.

A heart healthy food is one that is low on calorie and great on satiation levels. At the same time packed with nutrients to give you all that and more which is gained from a large meal. Eat and Drink to your heart’s content and yet stay Heart Healthy!

Source: Medall Blog

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Sugar – What, Why, And How Much

Sugar is the most widely recognized part in a significant number of the present weight control plans. It the structure square of sugars and is found in an assortment of nourishment and beverages. Found in natural product juices, circulated air through drinks, nectar, jams, rolls, pastries and other sweet treats, is an unavoidable segment in our day by day nourishment. While balance is simply the way to be careful from this sweet pill of sickness, know why your body needs sugar and how to utilize it to the upside of your wellbeing.

What is Sugar?

Sugar is brought you naturally. Known by the concoction name Sucrose, it is found in foods grown from the ground. Sugar beets and sugar stick have the best amounts of sugar in them. The compound structure of sugar is very basic and it contains only two particles. One glucose and one fructose particle. These two atoms alongside galactose make up a wide range of sugars. Glucose is the fuel for your mind, organs and muscles. As such, sugar gives the vitality your body needs. Along these lines, sugar is a need. Furthermore, that carries us to the most significant inquiry. The amount Sugar do we need?

The amount Sugar do you need a day?

The World Health Organization, prescribes close to 10% of an individual's every day vitality consumption as sugar. For instance in the event that you require 2000 kilocalories per day, 200 kilo calories can be as free sugars, this is near 50 grams or 12 teaspoons of sugar. Nonetheless, this vitality consumption should be coordinated with the vitality use, to land at the perfect measures of sugar your body needs.

Is Sugar Addictive?

No. There is as of now no proof to recommend that sugar is addictive. There are no mental or physiological procedures which cause reliance to sugar. There are additionally no indications at the hour of discontinuance or when an individual quits eating sugar. It is significant that we comprehend the distinction between people who demonstrate a solid impulse to eat or indulge and between people who lean toward eating a ton of sugar. The last is exceptionally uncommon and individuals with diabetes are headed to take more sugar on account of the condition and not due to enslavement. The expansion in sugar admission is more often than not because of the accessibility of exceptionally acceptable nourishment and beverages, alongside a solid culture that energizes eating.

Glycemic Index and Sugar.

One significant thing about sugars and starches is about their capacity to rapidly raise blood glucose levels. Glycemic Index of nourishments assume a tremendous job in how much glucose your body has at some random purpose of time. The GI as it is usually called, is the proportion of how rapidly the nourishment brings glucose step up in the blood. Starches that have a low GI are gradually processed, consumed and used. The key thing about low GI nourishments are that they cause more slow ascent in blood glucose levels and in the process assist us with consuming increasingly fat which helps weight gain over the long haul.

Be that as it may, there is a typical misconception that a wide range of sugars have a high GI and all starches, a low GI. Many sugar-containing nourishments like milk, enhanced milk and yogurts have a low GI and boring food sources like white flour and rice a high GI. Nourishments that have included sugars ought to likewise be stayed away from because of its high glycemic Index esteem.

Pick carbs and sugars that are low on Glycemic Index as they help in

Satiety

Remain more full for a more extended timeframe – Due to the moderate processing of these nourishments you feel full for a more drawn out timeframe.

Continued Energy

Low GI for continued vitality – The arrival of vitality from these nourishments is supported, helping you keep up vitality levels.

Physical Performance

Low GI is the fuel dynamic bodies throughout the day – You don't feel also full or too eager and keeps you at ideal vitality levels.

Your body needs sugar. That is all! In any case, devour it with some restraint.

Source: Medall Blog

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MenoPAUSE – The Beginning Of A New Period

The word Menopause is the completion of your periods and is a crucial postpone that every woman must bring to back off and plan for a very surprising period in womanhood. In this manner, welcome this new time and all the time your body spends to prepare for it.

The Menopause indicates the completion of the conceptive cycle. This is undeniably a critical change and adjusting to it may not become alright for certain women. The most broadly perceived reactions of menopause are mental scenes and vaginal dryness. Weight get and moderate absorption are also two or three diverse symptoms. Discernment and care are two key qualities that make menopause a smooth ride. We should explore what Menopause is about.

Menopause is the enduring discontinuance of the period considered to happen when 12 menstrual cycles are missed. Menopausal change (peri-menopause) is the period between the start of sporadic menstrual cycles and the last menstrual period. There are checked fluctuations in hormones, estrogen level will when all is said in done fall, while FSH (Follicle Stimulating Hormone) and LH (Luteinizing Hormone) increase.

What's the enormous change?

The best change your body encounters during menopause isn't the stopping of your periods yet the modification in Hormone levels. This is really why women experience such a noteworthy number of reactions. The drop in estrogen and progesterone, by and large, affects a woman's body some of it.

Effect on Weight and mental health: Women all things considered store fat in the thighs and hips. Nevertheless, the drop in estrogen levels may incite weight gain in the stomach or waist giving them an alteration in their appearance, driving low certainty. A couple of women, can't adjust to this and become less social.

Fragile bones: Just more than 55 or 60 is the age most women make osteoporosis. Lower estrogen levels furthermore realize a loss of bone mass or bone thickness, making them unprotected against joint torment and weak bones. This extends the peril of women to osteoporosis or bone split.

Urinary Tract Infections: Decreased estrogen levels in like manner lead to the reducing of the urethra. As estrogen can trigger the making of antimicrobial proteins for the bladder, lower estrogen levels leave the bladder defenseless against pollutions and a couple of women may experience repeated occasions during menopause.

Pity: Easier said. Your mother, relative, sister or mate who is in their 60's has each benefit to yell in case they don't find the house by and large or if they have to move toward you for something twice. The normal mentality issue during menopause is Depression. Estrogen is said to assemble serotonin, the invention in the mind that lifts and coordinates your mentality. Lower levels of estrogen play ruin and from now on mental scenes and instability.

About 20% persevere through the gloom, more during peri-menopause (The advancement stage to menopause and starts a long time before menopause, typically toward the beginning of the forty's, for specific women it starts in the late thirties) than late in post-menopause. Perspective issue rising in association with menopause is managed by basic thought providers, gynecologist and a specialist working in an organized exertion.

Rest issue: About 40-half suffer rest disrupting impact, by and large on account of hot flashes achieved by estrogen deficiency. Before starting treatment various purposes behind mien issues, for instance, hypothyroidism should not be blocked.

How to treat signs of Menopause?

Menopause is a trademark wonder of a woman's body encounters. Changes that go with menopause are the result of this trademark change. Mental scenes and melancholy, in any case, stay a test for certain women and they are moreover set to altogether influence the rest of the family. A huge bit of these movements can be overpowered with some obstruction and tirelessness from the people around a woman who is encountering menopause. Regardless, the clinical bearing is indispensable in extraordinary cases.

Treating Depression:

In case major must be treated with antidepressants, for instance, SSRI. In case smooth and associated with hot flashes during peri-menopause or after cautious menopause, hormone treatment has an occupation.

Hormone Replacement Therapy (HRT) for melancholy is so far asking to be refuted.

Rest issues with hot flashes can be managed hormone treatment. Hormone treatment is important for disposition changes during perimenopause or menopause just in several conditions. Likewise, your gynecologist will have the alternative to tell you whether that treatment would be the most recommended for you subject to your case history.

What are the various measures?

1. The negative desire for menopause grows in the event of bitterness and physical reactions. Women must understand what's in store during menopause. Get some answers concerning menopause and understanding it's symptoms has them experience diminished degrees of uneasiness, wretchedness, and fractiousness.

2. A sound and counterbalance diet close by standard practice is viewed as steady in diminishing the symptoms of wretchedness.

Source: Medall Blog

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The Power of Protein

Your body cannot afford to lose out on protein. Crucial to good health, proteins are the building blocks of cells.  Proteins are made up of amino acids which join together to form long chains. The structure of proteins change based on the sequence of the amino acid chain. These amino acid chains fold into unique shapes to make different types of proteins. They can be enzymes, antibodies, DNA associated, hormone proteins, structural, contractile and transport proteins.

Here’s why proteins are looked upon as the power agents of your body.

Building and repairing tissues:

Your body needs proteins to build and repair tissues. While the body breaks down the same amount of proteins to build and repair tissues under normal circumstances, your body’s protein needs increase when you’ve had an injury, if you are recovering from a surgery, and during pregnancy. Athletes and body builders need more protein. Building new muscle is possible with a better protein diet.

 Biochemical reactions:

Your body works continuously to process food and give energy. Metabolism is a result of biochemical reactions and enzymes play a big role here. Enzymes are also proteins and bodily functions like digestion, energy production, muscle contraction and blood clotting depend on them. The improper functioning or secretion of enzymes results in diseases.

 Messengers:

Hormones are also proteins and they are secreted by the endocrine glans. They aid in the communication between the cells, organs and tissues. Regulating the functions of organs, hormones control growth, reproduction and sexual characteristics. It controls the volumes of fluid sugar and salt levels in the body. For example, Insulin is a key hormone the helps in the regulation of blood sugar levels.

 Provides Structure:

Keratin and Collagen are also protein and are responsible for healthy hair and nails.  Keratin is the protein that gives your skin and hair structure and health.  Collagen is responsible for the health of your ligaments and structure of your tendons and bones.  Elastin is also another protein that helps in the enlargement and contraction of the uterus, lungs and arteries.

 Balances body fluids:

Proteins do the important function of balancing body fluids such as Albumin and Globulin. They attract and retain water. A decrease in these fluids forces the water to sit between the cells leading to edema in the stomach region.  

Most of all proteins bolster immune health. Antibodies are proteins that fight bacteria and viruses. They are the ones the keep away the many different types of cold and flu.

Proteins also act as transport agents. Haemglobin is the protein that carries oxygen from the lungs to the tissues in your body. This critical protein gives life to every cell in the body.

Proteins do many crucial functions in the body and adds power to your health and well-being in many different ways. Ensure that you consume adequate amounts of protein and seek the help of a nutritionist and dietician for a balanced diet.

Source taken from: https://www.medall.in/blog/the-power-of-protein/

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Your weight increase accelerates your risk to all non-communicable diseases. Starting with Type 2 Diabetes, your heart, kidney and liver are all at stake. Obesity is the number one reason for cardiovascular diseases. Erase Obesity with good Health and Happiness.

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Eat and Drink to your HEART’s Content – How?

Does that signal something like overeating?  No. Eating and drinking can always be done the healthy way and to your heart’s content if you know what affects and benefits the health of your heart. Satiety is such a key factor that puts all of us on the risk to lifestyle disorders like obesity and high cholesterol in-turn affecting increasing our risk to cardiovascular diseases. However, you can still eat and drink your way to a healthy heart if you are mindful of all the things that help and harm your heart. This World Heart Day, understand what hails and heals the heart and what keeps it strong and going so that the rest of your organs get the blood supply and oxygen they need to help your body perform.

So let’s address the first question. What kind of eating is healthy for the Heart?

Feeling full or satiety occurs when the hunger hormone Ghrelin decreases or empties. When you eat, the nerves in your stomach detect that the walls of your stomach are stretching and signal the brain on fullness. Now all that we must focus on are, foods and eating habits that promote satiety but yet are great for the heart.

Eggs : Nutrient dense eggs are extremely low in calorie but great for hunger and the heart. It keeps you satiated and away from binge eating and snacking during the day

Ragi: This great Indian grain is often looked down upon. Nevertheless, it is rich in Iron, and great for the skin and bones too. Ragi is also rich in antioxidants and keeps your hunger at bay apart from being low on calories. Rich in fibre, Ragi is great for cardiovascular muscles.

Legumes: Beans, peas and chickpeas are great foods that decrease hunger pangs and aid in protecting you from cholesterol promoting heart health. Rich in fibre, they can be combined to make many tasty dishes that are great for the gut and heart.

Apart from the above lean meat like chicken and fish and a healthy bowl of tasty salad or vegetable curry does loads of benefits to your heart while keeping your stomach content and satiated.

With that said, how do we drink to our HEART’s content?

Fluids or juices do not hold any satiety properties. On the other hand we also have studies suggesting that people who consume fluid for weight management, end up feeling more hungry and consuming more calories.

Fruit Juices: Many a time juices are thought to be a healthy low calorie option for dieting.  While it’s exactly the opposite. Alcohol, soda and juice are all stealth liquids. They do not satiate hunger nor are they fewer in calories. This leads to weight gain and obesity the number one threat to a healthy heart.

Limit your alcohol. Add more soups and liquids which contain lemon or citric fruits. They quell hunger and are great for your arteries as they clean your arteries and valves.

Milk : Milk based drinks are also great in satiating hunger while adding fewer calories and working a miracle on you bone strength skin and digestion levels. Milk is also considered as a wholesome meal and a milkshake before your food does great at keeping you full and keeps you away from going on a splurge.

Soups : Soups are great for the heart a smooth and mushy soup satiates hunger better than thin soups. They give the brain the typical signals that large meals give like stretching of the stomach and intestine walls, while being low on calorie and sugars.  Soups are most satisfying fluids apart from having the ability to becoming a heart healthy meal.

A heart healthy food is one that is low on calorie and great on satiation levels. At the same time packed with nutrients to give you all that and more which is gained from a large meal. Eat and Drink to your heart’s content and yet stay Heart Healthy!

Source Taken from: https://www.medall.in/blog/eat-and-drink-to-your-hearts-content-how/

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The vitality of Vitamins and Minerals and why you need them?

Vitamins have to come from food as the human body cannot produce enough or does not produce any at all. Every organism has different vitamin needs. For example humans need to consume vitamin C or ascorbic acid while dogs can make their own vitamin C. Minerals like Iron and Magnesium regulate and promote hundreds of functions in the body. They are the key to keeping you alive and healthy. Look for health checkup packages that include the test for vitamins and minerals too, it can give you insights on your nutrition and the unexplained tiredness and fatigue.

Humans also need to get their Vitamin D from sunlight as it is not available in food in large quantities. Every vitamin has a different role to play in the human body and they are needed in different quantities. Here are a list of some of the most common vitamin and mineral deficiencies.

 Iron:

 An essential mineral it is the largest component of the red blood cell. It binds with Haemoglobin and helps in the transportation of oxygen to the cells.  Iron deficiency is the most common deficiency that affects close 25% of the world’s population. The symptoms of iron deficiency include weakness, tiredness and fatigue, cold hands and feet, shortness of breath and impaired brain function.  Without iron your body will not be able to produce enough red blood cells that carry oxygen.  Iron deficiency Anemia is the most common type of Anemia. 

 Red meat, green leafy vegetables, beetroots, nuts, dried pumpkin seeds, apricots and raisins are rich in Iron. As vegans and vegetarians usually suffer from Iron deficiency as plant forms of Iron have a lower source as compared to Iron content that is available in meat variants.   However, supplementing Iron forms may be dangerous if not under the supervision of a doctor as they can harm your liver.

Magnesium: It is an important mineral which is required in the making of over 600 biochemical reactions in the body. Energy creation, protein formation, muscle movements, gene maintenance and nervous system regulation are all functions that need this essential mineral Magnesium. The mineral also reduces the risk of Vitamin D deficiency. Almonds, Bananas and all other nuts and dairy products are high on magnesium. Constipation is associated with magnesium deficiency as it acts as a laxative. Magnesium also helps in lowering blood glucose levels Type 2 Diabetes and high blood pressure.

 Vitamin C:

 Aiding in the better absorption of Iron, the deficiency of Vitamin C would mean a weak immune system. This vitamin plays a role in collagen and amino acid formation. Severe deficiency of Vitamin C can lead to scurvy – curviness of the bones, especially the legs. Dry damaged skin, weakness of the bones, mood swings, persistent iron deficiency Anemia, unexplained weight gain and poor immunity are a few symptoms of Vitamin C deficiency.

Citrus fruits like Guava, Lemons, oranges, pineapple, kiwi and berries rich in Vitamin C and one of these fruits a day will help us get by with our daily source of Vitamin C.

 Vitamin B12:

 Also known as colabamin, this is a water soluble vitamin. Every cell in your body needs vitamin B12 to function properly. It is an absolutely essential vitamin for blood formation, brain and nerve functions. Loads of this vitamin are found in animal foods and hence vegans and vegetarians could be at a loss of this vitamin especially when they get older. Patients on the metformin drug for diabetes also suffer from Vitamin B12 deficiency due to its prolonged use and it usually takes years to show up.

 Vitamin A:

 A water soluble vitamin again, it helps to maintain a healthy skin, bones and teeth and most importantly helps in the formation of eye pigments which is necessary for good vision.  Vitamin A is high on plant-based foods.  Lack of vitamin A leads to dry eyes, dry skin, infertility and trouble conceiving, delayed growth, throat and chest infections. Carrots are a high source of Vitamin A and is an unavoidable vegetable at any age and any condition.  All fruits and vegetables that contain carotenoids – fruits and vegetables that are red, yellow and orange in color are rich sources of Vitamin A.