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Fibre is a portion of plant-derived food which can not be broken down completely by human digestive enzymes. The two types of dietary fibres are soluble fibre and insoluble fibre. These are components of plant-based foods, like seeds, nuts, fruits, vegetables, cereals, whole grains and legumes.
A regular fibre consumption diet is normally associated with lowering the risk of several diseases and supporting health. The type of fibre which is consumed and the benefits which may result in the gastrointestinal system determine the advantages of having fibre.
Fibre is an important nutrient that has many benefits, like fighting constipation, lowering blood sugar levels and promoting weight loss. The daily intake which is recommended usually is 38 g for men and 25 g for women. Visit your healthcare provider, who can plan a diet rich in essential fibres for you as per your bodily requirements.
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Significant amounts of soluble and insoluble fibre are present in some plants. For example, plums have thick skin which covers a juicy pulp. The soluble fibre is in the pulp and insoluble fibre is in the skin. A fair amount of fibre is also there in grapes. Both types of fibres are present in a variety of foods such as:
Some fibres are sold as food additives or supplements. These may be marketed to consumers for losing weight, reducing the risk of colon cancer, lowering cholesterol levels, treatment of various gastrointestinal disorders and for nutritional purposes.
Also Read: Potassium Rich Foods
Dietary fibre has a lot of benefits, such as:
Your body’s cholesterol absorption can be reduced by fibre in the digestive tract, especially if you use fibre supplements and take statins.
High-fibre foods like vegetables and fruits tend to have lower calories. Fibre also helps you feel fuller for longer by slowing digestion.
Fibre can prevent constipation and speed up digestion. As your body doesn’t digest insoluble fibre, it adds bulk to the digestive tract and this stimulates the intestines.
The glucose does not enter the bloodstream so quickly as the body takes longer to break down high-fibre foods. This helps you maintain blood sugar levels consistently.
Certain cancers like colon cancer may be prevented by eating enough fibre. The probable reason can be due to the antioxidant properties, such as pectin in apples.
An important thing to note is that if you are adding high-fibre foods to your diet, then it should be done gradually over a few days and drink plenty of water too. This helps in preventing adverse effects like gas and bloating.
There are plenty of high-fibre foods which you can include in your diet, such as:
It is a type of cruciferous vegetable and nutrient-dense food. It provides fibre and also contains manganese, iron, potassium, B vitamins, folate, vitamin K and vitamin C. Fibre content – 2.6 gm per 100 gm.
Fibre is an important part of the human diet which is often ignored by most people, so it is advisable to seek medical help from an experienced dietitian. Timely care and help can ensure the inclusion of fibre in your regular diet for better health.
At the CK Birla Hospital, we ensure patients get holistic medical support which includes treatment in a compassionate environment. This patient-centric approach not only helps patients heal better but also ensures they are aware of the preventive measures as well. In case you need to consult a dietitian, reach out to us, or book a direct appointment with Ms. Prachi Jain at the CK Birla Hospital. (Booking Link)
There is no dietary reference intake for soluble or insoluble fibre, however, many experts recommend a total dietary fibre intake of 25 to 30 gm per day, with about 6-8 gm per day coming from soluble fibre.
Five to six dates are best for your health. Don’t consume more than this as it has some added sugar and can lead to diabetes and high sugar levels.
Animal oils are lipids which are derived from animals. These oils are liquid at room temperature and are composed of triglycerides. Animal oils are extracted mainly from the rendered tissue fats from animals and consumed directly or indirectly as ingredients in food.
Fish oil is one of the most healthy types of animal oil. It is an excellent source of omega-3 fatty acids, which are good for the brain and the heart. If you don’t eat fish, then fish oil supplements can be a good alternative and is a commonly consumed dietary supplement.
Omega 3 fatty acids contribute to eye and brain development. They help prevent heart disease and a decline in brain function and also help fight inflammation. People who are at risk of these health conditions can benefit from taking fish oil as it contains a lot of omega-3 fatty acids.
The oil or fat that is extracted from fish tissue is called fish oil. It normally comes from oily fish like mackerel, anchovies, tuna and herring and sometimes from the livers of other fish, such as cod liver oil.
Eating 1 to 2 portions of fish per week is recommended by WHO (World Health Organization) as it contains omega-3 fatty acids which provides numerous health benefits, including protection against a variety of diseases.
If you are unable to eat fish as per WHO’s recommendations, then fish oil supplements can help you get enough omega-3 fatty acids. In fish oil, omega-3 fatty acids are around 30% and the remaining 70% comprises other fats. Additionally, fish oil also contains some vitamins D and A.
The omega-3 fatty acids found in fish oil have greater benefits in comparison to the ones found in some plant sources.
There are plenty of benefits when you take fish oil, which is mentioned here:
One of the leading causes of death worldwide is heart disease. People who eat a lot of fish have much lower rates of heart disease as per some studies. The consumption of fish or fish oil capsules reduces the multiple risk factors for heart disease. The various benefits for the heart are:
It can lower the levels of bad (LDL) cholesterol and increase the levels of good (HDL) cholesterol.
It can result in a reduction of triglycerides by 15-30%
It helps reduce blood pressure in people with elevated levels even in small doses.
It makes arterial plaques more safer and stable in those who already have them as well as prevents the plaques that can cause arteries to harden.
A human brain is made up of around 60% fat, with much of it being omega-3 fatty acids. This means that omega-3 fatty acids are essential for typical brain function. Some studies have suggested that people with certain mental health conditions have lower omega-3 blood levels.
They also show that omega-3 fatty acids can improve the symptoms of some mental health conditions and also prevent their onset. For example, those who are at risk of psychotic disorders can expect a reduced chance of having it.
Eyes also rely on omega-3 fatty acids just like your brain. Evidence shows that people who don’t get enough omega-3 fatty acids have an increased risk of eye diseases.
Eye health starts to decline in old age, which can result in AMD (age-related macular degeneration). Eating fish is linked to a reduction in the risk of AMD,The consumption of fish oil in high doses for nineteen weeks improves vision in people with AMD as per a study.
Inflammation is your immune system’s way of treating injuries and fighting infections. Chronic inflammation is associated with health conditions such as heart disease, depression, diabetes and obesity. Stress or increased weight can also sometimes contribute to higher levels of inflammation. Symptoms of these diseases can be treated by reducing inflammation.
There are anti-inflammatory properties in fish oil which can help treat conditions involving chronic inflammation. People with rheumatoid arthritis and joint pain may require fewer medications after taking fish oil supplements.
Skin contains a lot of omega-3 fatty acids and is the largest organ in the body. There can be a decline in skin health throughout your life, especially after too much sun exposure or during old age. Fish oil supplements can be used for several skin disorders, including dermatitis and psoriasis.
Omega-3 fatty acids are essential for early development and growth, so it is important to get sufficient omega-3 fatty acids while breastfeeding and during pregnancy. Taking fish oil supplements during such times may improve the brain development of the foetus. It can also reduce the risk of allergies and improve the visual development of the infant.
Most of the fat in your body is processed by your liver and it can play a role in weight gain. Liver disease is increasingly common nowadays, specifically NAFLD (nonalcoholic fatty liver disease), in which fat accumulates in your liver. Fish oil supplements can improve inflammation and liver function, which can reduce the amount of fat in your liver and the symptoms of NAFLD.
The second-largest cause of illness by 2030 is expected to be depression. Some older studies indicate that people suffering from major depression appear to have lower blood levels of omega-3 fatty acids.
Many neurodevelopmental conditions in children, like ADHD (attention deficit hyperactivity disorder), involve inattention and hyperactivity. Considering omega-3 fatty acids make up a significant proportion of the brain, getting sufficient amounts of these acids are important for preventing these conditions in early life.
Fish oil supplements may improve aggression in children, impulsiveness, inattention and hyperactivity and this may benefit early life learning.
Your risk of Alzheimer’s disease increases and your brain function slows down as you age. People who eat more fish or take fish oil supplements usually tend to experience a slower decline in brain function and an improved memory in old age.
Asthma, which can cause shortness of breath and swelling in the lungs, is becoming very common in infants. Numerous studies have shown that fish oil may decrease asthma symptoms, especially in early life. These supplements in pregnant people may reduce the risk of allergies in infants.
Bones can become more likely to break and lose their essential minerals during old age, which can lead to conditions such as osteoarthritis and osteoporosis.
Although vitamin D and calcium are very important for bone health, omega-3 fatty acids can also be beneficial. People with higher omega-3 fatty acid blood levels and intakes have better BMD (bone mineral density).
Also Read- Pregnancy Diet: What to Eat & What to Avoid
Certain fish, like tilefish, king mackerel and swordfish should be avoided during pregnancy and while breast-feeding as they may contain high levels of mercury and other toxins. It is also unsafe to consume fatty fish in high amounts.
It is unsafe to consume fish oil in large amounts from dietary sources. Fatty fish should also be avoided as they contain toxins such as mercury.
Symptoms of this condition may increase by taking fish oil.
The risk of bleeding in people with liver scarring due to liver disease might increase with the intake of fish oil.
It may be more difficult to control blood sugar levels if you take high doses of fish oil.
Fish oil might increase the risk of getting cancer in people with this condition.
People who have a weakened immune system, especially those who have HIV/AIDS, are at risk of lowering the body’s immune system response if they take fish oil in high doses.
Conclusion
Fish oil is a good source of omega-3 fatty acids, which helps the body in treating a range of issues. If your body lacks enough omega-3 fatty acids, then it is advisable to seek medical help from an experienced dietitian. Timely care and help can ensure the inclusion of fish oil supplements in your diet for better health.
At the CK Birla Hospital, we ensure patients get holistic medical support which includes treatment in a compassionate environment. This patient-centric approach not only helps patients heal better but also ensures they are aware of the preventive measures as well. In case you need to consult a dietitian, reach out to us, or book a direct appointment with Ms. Prachi Jain at the CK Birla Hospital.
FAQ’s
Is it good to take fish oil every day?
Although there is no recommended daily dosage for fish oil, taking it every day may help you reach the daily recommended dosage of omega-3 fatty acids. It will help your body fight inflammation and is good for your heart, eyes and brain.
Does fish oil increase testosterone?
The intake of fish oil supplements raises the levels of free testosterone to LH (luteinizing hormone) ratio.
Skin is the largest organ of the integumentary system and is the outer covering of the body. It has up to 7 layers of ectodermal tissue guarding internal organs, ligaments, bones and muscles. Skin plays an important role in the immunity of the body and protecting it against excessive water loss and pathogens.
Its other functions are the protection of vitamin B folates, synthesis of vitamin D, sensation, temperature regulation and insulation. The conditions that affect your skin are called skin diseases. These diseases may cause some changes in the skin, itchiness, inflammation and rashes. Some skin conditions may be due to lifestyle factors or genetics.
Certain skin disorders, like eczema and acne, vary greatly in severity and symptoms. They can be permanent or temporary and may be painful or painless; some can even be life-threatening (like skin cancer).
The specific cause of the skin disorder determines the treatment for each condition. It is a good idea to have your skin condition evaluated by a doctor if you experience any unusual or new symptoms.
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The large organ which protects and covers your body is your skin. It has many functions, like:
The conditions which inflame, irritate or clog your skin are called skin diseases. Often, skin diseases cause changes in your skin’s appearance or rashes.
There are numerous types of skin disorders, which are listed here:
Also Read: Know the Common Causes of Itchy Skin & its Treatment
The development of skin disease is the result of certain lifestyle factors and underlying health conditions. Common causes of skin problems are:
Based on your condition, your doctor may recommend treatments such as:
Human skin plays an important role in protecting your body and its organs. Some skin diseases can be painful and even fatal, so it is advisable to seek medical help from an experienced dermatologist. Timely care and help can ensure appropriate treatment is prescribed to you as per the condition of your skin.
At the CK Birla Hospital, we ensure patients get holistic medical support which includes treatment in a compassionate environment. This patient-centric approach not only helps patients heal better but also ensures they are aware of the preventive measures as well. In case you need to consult a dermatologist, reach out to us, or book a direct appointment with Dr Seema Oberoi Lall at the CK Birla Hospital.
You can identify rashes usually by their appearance, as they can be dry, scaly, itchy or red; can appear as blisters, welts or blotches and develop all over the body or in one specific area of skin.
Rosacea can relapse after treatment and there can be various reasons for it, like spicy foods, alcoholic beverages, sunlight and stress.
The main characteristics of eczema which are visible are yellow or white scaly patches that flake off, affected areas being oily, greasy and itchy and the appearance of a red rash (on light-skinned people).
The patches in psoriasis are normally located on the lower back, knees, elbows and scalp.
One of the most visible symptoms of lupus is a red, brown or warm rash that spreads across the bridge of the nose and cheeks like butterfly wings.
Vitiligo is caused by the autoimmune destruction of the cells that give skin its colour, resulting in the loss of pigment in the skin.
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Potassium is a vital electrolyte and mineral that your body needs to support healthy muscle and nerve function, transport nutrients into your cells and maintain normal blood pressure. It’s considered a vital nutrient because your body can’t produce it.
Your recommended daily needs of potassium can be met with foods, such as:
Sweet potatoes are usually used as an alternative to white potatoes and are a nutritious way to support your potassium intake. Mashed sweet potato boasts 16% of the daily value in a one-cup serving.
They are also a good source of fibre and complex carbs, offer a small amount of protein, are low in fat, and are an excellent source of vitamin A (which is critical for vision).
For a filling and balanced meal, you can pair these delicious root vegetables with a protein source such as a little fat, some colourful or dark green vegetables, meat or beans.
It is one of the most nutrient-dense vegetables. One cup of frozen spinach contains 12% of your daily requirement for potassium, and 3 cups of raw spinach contains about 11% of your daily requirement.
There are other nutrients as well, as the same serving of frozen spinach contains 127% of the daily value for vitamin A, 37% of magnesium, 58% for folate and 857% of vitamin K.
Also Read: Best Weight Loss Drinks
Watermelon is a delicious and large fruit with high water content. Just 2 wedges (about 1/8 of a melon) provide just under 14% of the daily value for potassium. The same serving also contains 2.2 grams of fibre, 0.8 grams of fat, 3.5 grams of protein and 44 grams of carbs. It is also a great source of vitamins A and C and magnesium.
Coconut water is a hydrating drink. It contains key electrolytes that help draw water into your cells, so it is an excellent natural alternative to sports drinks. Its natural sugars also help replenish lost glycogen stores afterwards and also provide energy during exercise.
Just 1 cup of coconut water contains 13% of the daily value for potassium. It’s also a good source of manganese, sodium and magnesium.
After a sweaty workout, coconut water is very refreshing when served chilled with ice. The varieties with added sugar should be avoided.
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Beans are a nutritious source of plant-based protein and complex carbs. Just one cup of white kidney beans contains twice as much potassium as a banana or a whopping 21% of your daily requirement.
Phytates, an antinutrient that may reduce your body’s mineral absorption, are present in black beans, so you can soak dried beans overnight to help decrease their phytate content, as this compound will leach into the water. Both black and white beans are versatile and easy to add to stews.
Apart from beans, the legume family includes peanuts, soybeans, chickpeas and lentils, all of which are high in potassium. One cup of lentils contains 15% of your daily requirement for minerals, and the same amount of peanuts, soybeans and chickpeas contain 23%, 19% and 10% of your daily requirement respectively.
Certain legumes, such as chickpeas and lentils, contain phytates, so remember to soak them overnight to reduce their phytate content.
Tomato paste is made from cooked tomatoes that are seeded and peeled. 3 tablespoons contain more than 10% of the daily value. Tomato paste is also a good source of lycopene and vitamin C, a potent antioxidant with cancer-fighting properties.
This concentrated condiment adds flavour to all tomato-based dishes and sauces, but try to avoid products which have preservatives, additives or added sugars.
It is a starchy root vegetable that remains a staple food in numerous countries. One medium-boiled potato offers 12% of the daily value for potassium. There are many varieties of potatoes, and their potassium content might depend on the soil in which they are grown.
Dried apricots are normally pitted and have a long shelf life. Just half a cup provides 16% of the daily value of potassium. These fruits are also a good source of vitamins E and A and fibre. Dried apricots are used as a healthy snack for camping trips or hikes and are deliciously mixed into muesli.
1 cup of boiled beetroot gives you 11% of the daily value for potassium. This root vegetable contains nitrates, which your body converts to nitric oxide, which has been shown to support overall heart health and help blood vessels function.
Beetroot is also an excellent source of folate (a vitamin needed for DNA repair and synthesis) with 1 boiled cup providing 34% of the daily value. You can consume beetroot raw, pickled or boiled.
Also Read: Beetroot Benefits
Pomegranates are a many-seeded and extremely healthy fruit that vary in colour from purple to red. One whole fruit gives you 14% of the daily value of potassium. They are also packed with vitamins K and C, folate and have more proteins than most other fruits, at 4.7 grams per fruit.
Drinking vegetable and fruit juices is another easy way to increase your potassium intake. Citrus juices provide the most potassium. One cup of 100% orange juice provides about 10% of your daily recommended amount of potassium, and the same amount of grapefruit juice provides 9% of your daily recommended amount.
Potassium-rich fruit juices like pomegranates are also great alternatives. A 1-cup serving of pomegranate juice packs 11% of the daily value. Vegetable juices like one cup of carrot juice provide 15% of your daily requirement, and the same amount of tomato juice provides 10% of your daily requirement.
Excess salt consumption might lead to high blood pressure, so salt substitutes were designed to help reduce sodium intake. These substitutes replace sodium with another element or mix of elements, usually potassium, to reduce heart disease without diminishing the taste or reducing the perceived salt intake.
Regular salt is 100% sodium chloride, however, salt substitutes might be composed of 10% magnesium sulphate, 25% potassium chloride and 65% sodium chloride. Others might have 100% potassium chloride, which packs 11% of the daily value in just 1 gram. Salt substitutes that are high in potassium should be avoided by people with liver or kidney disease.
Also Read: Health Benefits of Pumpkin Seeds
Blood Pressure Control
Potassium helps balance the effects of sodium. High sodium intake raises blood pressure, but potassium relaxes blood vessel walls and helps the body excrete excess sodium through urine. This lowers the risk of hypertension.
Heart Health
Adequate potassium intake is linked with a reduced risk of stroke and other cardiovascular diseases. By stabilising heartbeat and supporting proper circulation, potassium directly contributes to heart protection.
Fluid Balance
Potassium helps regulate fluid levels inside and outside cells, ensuring proper hydration and nutrient transport. This balance is essential for energy production and cell function.
Bone Health
High-potassium diets may help reduce calcium loss from bones, improving bone mineral density and lowering the risk of osteoporosis.
Kidney Stone Prevention
Potassium reduces calcium excretion in urine, which helps prevent calcium-based kidney stones from forming.
Muscle Contraction & Nerve Signals
Potassium supports the transmission of electrical impulses in nerves and muscles, including the heartbeat. Deficiency or excess can disrupt these signals, leading to cramps, weakness, or irregular heartbeats.
Symptoms: Weakness, fatigue, muscle cramps, constipation, irregular heartbeats.
Causes: Prolonged vomiting, diarrhoea, excessive sweating, use of diuretics, or poor dietary intake.
When to seek help: If you experience heart palpitations, severe weakness, or paralysis, consult a doctor immediately.
Symptoms: Numbness, tingling, muscle weakness, irregular heartbeat, nausea, or vomiting.
Causes: Kidney disease, certain blood pressure medications, dehydration, or excessive potassium supplements.
Why it matters: Unlike low potassium, high potassium can be life-threatening if untreated. Healthy kidneys usually excrete excess potassium, but those with kidney problems need close monitoring.
Also Read: Apple Sider Vinegar
Here’s a quick reference list of potassium-rich and low-potassium options:
Like other minerals and vitamins, potassium is a micronutrient, which means you need to consume it only in small amounts (eg. milligrams).
According to health guidelines:
Potassium is a vital element necessary for the human body. To incorporate it in sufficient quantities in your daily diet chart, it is advisable to seek medical help from an experienced dietitian. Timely care and help can ensure a potassium-rich diet which fulfils your body’s requirements.
At the CK Birla Hospital, we ensure patients get holistic medical support which includes treatment in a compassionate environment. This patient-centric approach not only helps patients heal better but also ensures they are aware of the preventive measures as well. In case you need to consult a dietitian, reach out to us, or book a direct appointment at the CK Birla Hospital.
The recommended daily intake for potassium is 4,700 mg for most people.
Many fruit and vegetable drinks are high in potassium, especially carrot juice which offers 689 mg of potassium in 1 cup serving.
Yes, half papaya has 390 mg of potassium per serving, making it a fruit to consider for boosting your potassium levels.
Modern-day lifestyle and other reasons have led to a fast increase in people’s weight worldwide over the past 50 years. Normally you will try to reduce your excess weight by following some basics, like improving your diet and exercising regularly.
In an improved diet, certain beverages are more effective than others at promoting weight loss (when used alongside healthy lifestyle changes). There are beverages like green tea, coffee and high protein drinks which help in boosting your metabolism, promoting fullness and reducing hunger. All of these might encourage weight loss.
Some beverages have beneficial nutrients like antioxidants and other powerful compounds which can positively impact your health. To achieve weight loss goals and reduce calorie intake, it is wise to replace high-calorie drinks like fruit juice and soda with more beneficial alternatives. This simple adjustment can lead to effective results without compromising on taste or satisfaction.
When aiming to improve health and achieve weight loss, incorporating certain beverages into your diet can be beneficial. Some top choices include:
In the morning, this incredible drink provides not only powerful nutrients and beneficial antioxidants but also acts as a potent aid for weight loss.
Green tea’s benefits are primarily due to green tea preparations that contain high amounts of antioxidants and catechins which boost metabolism and increase fat burning.
Matcha, a type of green tea, contains higher levels of catechins compared to loose-leaf green tea. This characteristic makes matcha an ideal choice for individuals looking to achieve weight loss goals.
Green tea also has caffeine, which promotes weight loss by improving performance while exercising and by boosting energy levels.
People who incorporate green tea into their daily routine experience various health benefits. These include reduced blood pressure levels and a decreased likelihood of developing diseases such as diabetes, certain cancers
, and heart disease.
People worldwide drink coffee to increase their mood and enhance energy as caffeine is its substance, which acts in the body as a stimulant leading to quick increases in metabolism and consequently helping an individual lose weight by making digestion faster.
Boosting metabolism and reducing energy intake are some of the benefits of coffee, which help in weight loss.
Furthermore, it proves easier over time to maintain that state of loss shown
by many studies.
Black tea contains compounds which stimulate weight loss, just like green tea. This kind of tea has a dark colour and stronger taste as it undergoes more time (oxidation) under the effect of air transmission compared to other types of tea.
A polyphenolic antioxidant called flavonoid is present in black teas. Studies have shown that polyphenols found in black tea promote weight loss by boosting the growth of friendly gut bacteria, stimulating fat breakdown and reducing calorie intake.
One of the handiest approaches to improving your health is to increase your water intake. Water will also benefit your waistline by increasing the number of calories you burn in turn providing a fuller feeling during the day and after meals.
Having water before meals can help you a great deal when losing weight and cutting back on calories as per research. Having cold water increases resting energy expenditure (the number of calories you burn while resting)
In the realm of apple cider vinegar, one can find acetic acid—a mighty component that aids in shedding those extra pounds. How does it work? By igniting fat-burning, curbing your cravings, enhancing metabolism, and reducing insulin levels.
Unveiling its marvels further, this liquid concoction possesses the power to decelerate stomach emptying and offer a sense of satiety for extended periods, effectively preventing overindulgence.
Also Read: Causes of Heart Attack
Ginger is a popular spice which adds flavour to dishes and is a herbal remedy in resting conditions like arthritis, colds and nausea. Studies have shown this flavorful root to have a beneficial effect on weight loss.
A study has also shown that ginger tea increases calorie expenditure, reduces appetite and increases the thermic effect of food (the number of calories needed to absorb and digest food).
High-protein beverages can promote fullness, decrease appetite and curb hunger. This helps in shedding excess pounds. There are numerous protein powders available to consumers for quickly preparing a healthy meal or snack.
Protein will increase tiers of GLP-1 (a starvation-decreasing hormone) and reduces ghrelin (an urge for food-using hormone). Whey protein powders can add a protein boost to smoothies and shakes to help you drop some kilos.
Drinking vegetable juice has been linked to weight loss. The best choice for health is consuming whole vegetables due to the high amount of fibre that is lost in the juicing process. Consuming low-calorie vegetable juice can help you detox, lose weight and increase your vegetable intake.
Fennel water helps to lessen indigestion. It is anti-bacterial and will assist you to maintain a healthy gut and without difficulty manner meals, that could help in keeping a wholesome weight.
Cumin is a spice which has antioxidant properties. Having cumin tea will help you when you are feeling bloated and heavy. It can also regulate the LDL cholesterol levels, affecting your ability to exercise safely. Various studies have backed cumin tea as a decent weight loss supplement.
Excess weight can cause diffusion of fitness problems; making some simple lifestyle modifications and an improved food plan can assist in lengthy-time period weight loss, so it’s advisable to seek medical help from an experienced dietitian. Timely care and help can ensure you lose weight gradually with a sustainable lifestyle.
At the CK Birla Hospital, we ensure patients get holistic medical support which includes treatment in a compassionate environment. This patient-centric approach not only helps patients heal better but also ensures they are aware of the preventive measures as well. If a session with a dietitian is needed, reach out to us, or you could at once book an appointment at the CK Birla Hospital.
If combined with healthy lifestyle changes, particular beverages help in promoting weight loss, such as coffee and green tea. These drinks help in decreasing hunger, promoting fullness and boosting metabolism.
Yes, lemon water is as beneficial as water in losing fat as it increases metabolism, supports hydration and promotes fullness.
Unsweetened black iced tea brewed from real leaves doesn’t contain any fat and has lots of benefits for people who consume it.
Beetroot (also called beets) is a versatile and vibrant type of root vegetable. It is known for its aroma and earthy flavour. Beetroot is a common part of the staple diet in many communities and is grown in many countries worldwide. It is often referred to as a functional food due to its various health benefits and many people call it a superfood too because of its rich nutritional profile.
Beetroot offers several health benefits as it is a chief source of many active compounds. It has been used for centuries because of various nutritional benefits. Some people eat it raw, others add it to vegetable curries, soups and salads. Beetroot is also used as an ingredient in traditional Ayurvedic and Chinese systems of medicine.
This vegetable supports the digestive system, heart and brain and is a great addition to a balanced diet, possibly slowing the growth of cancer cells, helping alleviate inflammation and boosting athletic performance. Beetroot is easy to include in your diet and is delicious.
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Beetroot contains fibre, fats, proteins and carbohydrates. This colourful vegetable is also packed with minerals and vitamins. The nutritional value of beetroot (per 100 grams) is mentioned in the table below:
Beetroot shows many helpful properties because of many phytochemicals such as betanidine, betanin, betacyanin, phenolics and flavonoids. Some potential properties of beetroot include:
Beetroot might act as an anti-inflammatory food and a potent antioxidant as it has natural nitric oxide. It may help prevent and manage several health conditions which are caused due to the low availability of nitric oxide, like brain and heart disorders.
Beetroot has potential uses for various parts of the human body and helps in certain conditions, such as:
A disease that affects blood vessels (endothelial dysfunction) is the reason for many heart problems and diseases, like atherosclerosis and hypertension. Beetroot may reduce heart disease risks by regulating endothelial function. It might also help lower blood cholesterol levels and blood pressure in the blood. Make sure you get a proper diagnosis and treatment by consulting your healthcare provider before using beetroot for these properties or any heart-related conditions.
The primary reason for the deterioration of cognitive functions (reasoning, remembering and thinking) is the reduced blood circulation to the brain. This can result in damage to the brain, dementia or Alzheimer’s disease. Beetroot may avoid damage to cognitive functions by improving blood circulation to the brain. Do not use beetroot to relieve or mitigate brain-related conditions. Consulting a psychiatrist or a doctor will help you make well-informed choices.
The body’s natural response to trauma, infection and other organisms that can harm the individual is known as inflammation. Inflammation is nothing but pain, swelling and redness at the affected site. Many potential anti-inflammatory compounds are in beetroot that may interfere with the inflammation pathways. It might help subside inflammation and reduce this inflammatory response. Consult with a doctor before using beetroot if you are suffering from inflammation or swelling anywhere in your body.
Components capable of causing oxidative stress are RONS (reactive oxygen and nitrogen species). These are generated in response to strenuous physical exercise, heat damage and infection. Oxidative stress is caused by excessive exposure of cells to RONS. Oxidative stress can damage important biomolecules like lipids, carbohydrates, proteins and DNA. The antioxidant benefits of beetroot may help protect the cells from damage and oxidative stress.
Owing to its many properties, beetroot might help avoid cancer development. Beetroot may show antioxidant, anti-inflammatory and anti-proliferative properties that might be helpful in cancer. Beetroot may also show anticancer effects against colon cancer, stomach cancer, lung cancer and breast cancer cells in laboratory studies. However, without proper consultation with a doctor, beetroot should not be used for any health condition like cancer.
There is a high amount of nitrates in beetroot juice. Intake of nitrates improves sports performance, so it may be beneficial for athletes. It might help increase the power and force output, delay the onset of muscle fatigue, reduce muscle stress and reduce the oxygen consumption of skeletal muscles.
Also Read: Diet During Summers
There are various ways to incorporate beetroot into your diet:
Before consuming beetroot for regular use, you should always consult your Ayurvedic physician. They will prescribe the correct dosage and form for your health condition. Without consulting a qualified doctor, do not replace or discontinue an ongoing modern treatment or medicine with a herbal/ayurvedic preparation.
Beetroot has Some Reported Side Effects Associated with it:
The Precautions to Take When Using Beetroot are:
During pregnancy, eating beetroot is considered acceptable, however like all foods it should be consumed in moderation.
If you are a nursing female, eating beetroot does not lead to nitrate poisoning in the infant. The nitrate content of beetroot does not leach out significantly in breast milk, so the baby is safe.
Beetroots may cause nitrate poisoning in infants if given directly as it has high nitrate content. It should be avoided in infants under 3 months of age.
Eating beetroot may reduce the absorption of many oral drugs as it can decrease digestion transit time. If you are taking oral medication, it is advisable to avoid eating beetroot.
Talk to your doctor or physician about any precautions you may need to take before using beetroot for any health effects. Consulting with your doctor will help you avoid adverse health effects and make better choices.
Beetroot has numerous health benefits when eaten, however, its unregulated consumption might cause issues in some people, so it is advisable to seek medical help from an experienced dietitian. Timely care and help can ensure you have a tailored diet prescribed for you to reap beetroot’s benefits and avoid any adverse health effects.
At the CK Birla Hospital, we ensure patients get holistic medical support which includes treatment in a compassionate environment. This patient-centric approach not only helps patients heal better but also ensures they are aware of the preventive measures as well. In case you need to consult a dietitian, reach out to us, or book a direct appointment with CK Birla Hospital.
Daily consumption of beetroot in small quantities is unlikely to do any harm, however, a large intake can lead to digestive problems, black or red urine or low blood pressure for a person who is sensitive to its nutrients.
Also Read: Lifestyle changes and Blood Pressure Control
For men, cardiovascular complications and heart disease are one of the biggest health risks. Beetroot not only helps with cardiovascular health but has other beneficial effects all around the body.
Drinking beetroot juice should be avoided by people who have low metabolism as it can cause beeturia and affect the process of urination.
Emotions are a state of mind brought on by neurophysiological changes, which are associated with a degree of displeasure or pleasure, behavioural responses, feelings and thoughts. They are complex and have multiple different components, like instrumental behaviour, psychophysiological changes, expressive behaviour, cognitive processes and subjective experience.
The emotion of grief is universal. Passing through five or seven stages is often described as grief by people. The five stages are acceptance, depression, bargaining, anger and denial. These are elaborated in the seven stages and complexities of grief are addressed more effectively. Grief includes feelings of guilt.
Everyone will have at least 1 encounter with grief at some point in their lives. It can be due to the end of a relationship, the loss of a job, the death of a loved one or any other change that alters your life. You may feel empty, withdraw, become angry or cry. None of these things are wrong or unusual. A mental health professional can help you cope with the changes and the feelings and find a sense of assurance in these heavy emotions.
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The response to a loss, especially the death of a living being to which an affection or a bond was formed is known as grief.
It is normally focused on the emotional response to loss, however, it has philosophical, spiritual, cultural, social, behavioural, cognitive and physical dimensions. People may also grieve in connection with a variety of losses, such as the end of a relationship, ill health or unemployment.
There are five main stages of grief (Kübler-Ross model) which were devised for people who were ill but have adapted to coping with grief. These 5 stages of grief are:
Grief is an overwhelming emotion. Pretending that a change or loss hasn’t happened as a response to sudden and strong feelings is not unusual.
By denial, you have more time to absorb the news gradually and process it. It helps you numb the intensity of the situation and is a common defence mechanism.
As you move out from the stage of denial, your hidden emotions begin to rise. You will be confronted with a lot of sorrow which you have denied.
Anger is a masking effect. Much of the pain and the emotions that you carry are hidden by anger. This anger may be redirected at other people or inanimate objects. Your feelings at that moment are too intense to act rationally, though your brain knows the object of your anger isn’t to blame.
Feelings like resentment or bitterness may mask anger. It may not be a clear-cut rage or fury. This stage is not experienced by everyone. You will feel the emotions you’ve been pushing aside and begin to think more rationally about what’s happening once the anger subsides.
You may feel helpless and vulnerable during grief. You may want to feel like you can affect an event’s outcome or try to regain control in intensely emotional moments.
Religious people try to make a promise or deal to almighty God in return for relief or healing from grief. Bargaining is a line of defence against grief. It helps you postpone the hurt, confusion and sadness.
Also Read: Mental health 101: Getting the Basics Right
Bargaining and anger can feel quite active, but depression may feel like a quiet stage of grief. You may be running away from your emotions, trying to stay a step ahead of them in the earlier stages of loss. You may be able to work and healthfully embrace them by this point. To fully cope with the loss, you may also choose to isolate yourself from others.
Depression can be messy and difficult, just like other stages of grief. It can be overwhelming and you may feel confused, heavy and foggy. This stage of grief can feel like the inevitable landing point of any loss. If you feel that you can’t move past this stage of grief or feel stuck here, you can discuss this with a mental health expert.
Acceptance does not always be an uplifting or happy stage of grief. It also doesn’t mean you have moved past the loss or grief, however, it means that you have come to understand what it means in your life now and accepted it.
You may feel very different at this stage and this is expected. A major change in your life upends the way you feel about many things. This stage will help you to see that there may be good days rather than bad.
When you are experiencing grief, taking care of yourself is part of the process which helps you feel better physically and mentally. The ways through which you can take care of yourself are:
You should refrain from alcohol or drugs as it is not a productive behaviour and can make you feel worse over time.
Your doctor may recommend you visit a mental health provider who specialises in grief. This therapist might suggest several treatment options, like medication, talk therapy or both. These treatments could help you manage your grief and process your loss.
Grief is a very common emotion. It may feel like your life has hit rock bottom, however, you do not need to worry as most people can easily overcome this with proper help and support. It is advisable to seek medical help from an experienced psychiatrist. Timely care and help can ensure you overcome your grief gradually both physically and mentally.
At the CK Birla Hospital, we ensure patients get holistic medical support which includes treatment in a compassionate environment. This patient-centric approach not only helps patients heal better but also ensures they are aware of the preventive measures as well. In case you need to consult a psychiatrist, reach out to us, or book a direct appointment.
Grief is a very individual experience, so the toughest stage varies from situation to situation and from person to person.
Grief is different for every person and there is no exact time frame for it. You may skip other stages entirely or remain in one of the stages for months.
Chronic grief can develop into a mental health disorder, such as prolonged sadness daily.
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एनल फिशर या फिशर का तात्पर्य गुदा की परत या उसके आस-पास की त्वचा में एक छोटे से घाव या कट से है। यह एक सामान्य स्थिति है जो असुविधा और दर्द का कारण बन सकती है, खासकर मल त्याग के दौरान। गुदा में दरारें अक्सर कठोर या बड़े मल त्यागने के कारण होती हैं, जिससे गुदा नलिका में खिंचाव होता है और नाजुक ऊतक फटने लगते हैं।
फिशर का प्राथमिक लक्षण तीव्र दर्द है, जो आमतौर पर मल त्याग के दौरान और बाद में अनुभव होता है। अन्य सामान्य लक्षणों में मल त्याग करते समय खून आना, खुजली, और गुदा क्षेत्र में चुभन या जलन होना आदि शामिल हैं। कई कारक फिशर के विकास में योगदान कर सकते हैं, जैसे पुरानी कब्ज, दस्त, सूजन आंत्र रोग, प्रसव, गुदा आघात और शौचालय पर लंबे समय तक बैठे रहना। इसके अतिरिक्त, कुछ स्थितियाँ जो गुदा को प्रभावित करती हैं, जैसे बवासीर या एनोरेक्टल संक्रमण आदि।
फिशर के उपचार में आमतौर पर जलन को रोकने के लिए कुछ उपाय मौजूद हैं। इसमें नरम और नियमित मल त्याग सुनिश्चित करने के लिए आहार में बदलाव, तरल पदार्थ का सेवन बढ़ाना, फाइबर की खुराक, सामयिक मलहम या क्रीम, सिट्ज़ स्नान (प्रभावित क्षेत्र को गर्म पानी में भिगोना), और ओवर-द-काउंटर दर्द निवारक दवाएं शामिल हो सकते हैं।
अगर आपको संदेह है कि आपको फिशर है तो सटीक निदान और उचित उपचार प्राप्त करने के लिए विशेषज्ञ से परामर्श करना महत्वपूर्ण है। वे आपकी स्थिति का आकलन कर सकते हैं और आपकी विशिष्ट आवश्यकताओं के अनुरूप मार्गदर्शन प्रदान कर सकते हैं।
ये भी पढ़े: कब्ज क्या है – कारण, लक्षण, जांच और इलाज (Constipation in Hindi)
फिशर के लक्षणों में गुदा या आसपास की त्वचा की परत का फटना या कट जाना शामिल है। इसके अलावा, इस समस्या के लक्षण अलग-अलग हो सकते हैं, लेकिन अक्सर इनमें निम्नलिखित शामिल होते हैं:
अगर आप खुद में इन लक्षणों को अनुभव करते हैं, तो निदान और उपचार के लिए एक अनुभवी विशेषज्ञ से परामर्श करना चाहिए।
फिशर में सुधार होने पर आप खुद में कुछ लक्षणों को अनुभव कर सकते हैं जिसमें निम्न शामिल हैं:
यह ध्यान रखना महत्वपूर्ण है कि फिशर की गंभीरता और व्यक्तिगत कारकों के आधार पर उपचार का समय अलग-अलग हो सकता है। उपचार प्रक्रिया में सहायता के लिए किसी भी निर्धारित उपचार को जारी रखने, फाइबर युक्त आहार का पालन करने, हाइड्रेटेड रहने और अच्छी गुदा स्वच्छता का अभ्यास करने की सलाह दी जाती है।
यदि आप फिशर के उपचार के बारे में चिंतित हैं या लगातार लक्षणों का अनुभव करते हैं, तो मूल्यांकन और उचित मार्गदर्शन के लिए विशेषज्ञ से परामर्श करने का सुझाव दिया जाता है। वे आपकी प्रगति का आकलन कर सकते हैं और आपकी विशिष्ट स्थिति के अनुरूप आगे की सलाह प्रदान कर सकते हैं।
फिशर के सटीक निदान और उचित उपचार के लिए विशेषज्ञ से परामर्श करना महत्वपूर्ण है, लेकिन कुछ घरेलू उपचार हैं जो राहत प्रदान कर सकते हैं और उपचार को बढ़ावा दे सकते हैं। हालाँकि, यह ध्यान रखना महत्वपूर्ण है कि घरेलू उपचार गंभीर या लगातार हो रहे फिशर के लिए पर्याप्त नहीं हो सकते हैं। यहाँ फिशर के लिए कुछ घरेलू नुस्खे दिए गए हैं:
ध्यान रहे, ये उपाय राहत प्रदान कर सकते हैं, लेकिन लक्षण बने रहने या बिगड़ने पर विशेषज्ञ से परामर्श करना महत्वपूर्ण है।
फिशर के ठीक होने का समय अलग-अलग हो सकता है, लेकिन अधिकांश फिशर उचित देखभाल और उपचार से कुछ हफ्तों से लेकर कुछ महीनों के भीतर ठीक हो जाते हैं। यदि लक्षण बने रहते हैं या फिशर उचित समय के भीतर ठीक नहीं होता है, तो आगे के मूल्यांकन और उपचार विकल्पों के लिए विशेषज्ञ से परामर्श लें।
फिशर के मामलों में, ऐसे आहार का सेवन करना महत्वपूर्ण है जो नरम और नियमित मल त्याग को बढ़ावा देता है, जिससे गुदा क्षेत्र पर तनाव कम होता है। इसके लिए फल, सब्जियां, साबुत अनाज और फलियां जैसे उच्च फाइबर वाले खाद्य पदार्थ शामिल करें। खूब पानी और तरल पदार्थ पीकर हाइड्रेटेड रहें।
इसके अतिरिक्त, ओमेगा-3 फैटी एसिड से भरपूर खाद्य पदार्थ, जैसे फैटी मछली, चिया बीज और अखरोट को शामिल करें, क्योंकि इनमें सूजन-रोधी गुण होते हैं। मसालेदार भोजन, कैफीन और शराब से बचें, क्योंकि ये लक्षण खराब कर सकते हैं। हालाँकि, व्यक्तिगत आवश्यकताओं के आधार पर व्यक्तिगत आहार मार्गदर्शन के लिए विशेषज्ञ से परामर्श करने की सलाह दी जाती है।
फिशर को प्रभावी ढंग से प्रबंधित करने के लिए, कुछ कारकों से बचने की सलाह दी जाती है जो लक्षणों को खराब कर सकते हैं और उपचार प्रक्रिया में बाधा डाल सकते हैं। सबसे पहले, मसालेदार भोजन से दूर रहें, क्योंकि उनमें पहले से ही संवेदनशील गुदा क्षेत्र में जलन पैदा करने की क्षमता होती है। इसके अतिरिक्त, कॉफी, चाय और कुछ सोडा में पाए जाने वाले कैफीन का सेवन सीमित करें, क्योंकि यह कब्ज को बढ़ा सकता है। शराब से भी बचना चाहिए, क्योंकि इससे निर्जलीकरण हो सकता है और लक्षण बढ़ सकते हैं।
फिशर को और अधिक नुकसान से बचाने के लिए मल त्याग के दौरान तनाव को कम करना चाहिए। नरम और नियमित मल त्याग सुनिश्चित करना महत्वपूर्ण है, इसलिए उच्च फाइबर आहार को शामिल करने से इस लक्ष्य को प्राप्त करने में मदद मिल सकती है। लंबे समय तक बैठने से असुविधा बढ़ सकती है, इसलिए सलाह दी जाती है कि ब्रेक लें और लंबे समय तक बैठने से बचें। भारी सामान उठाने से बचें, क्योंकि इससे गुदा क्षेत्र पर दबाव पड़ सकता है। तनाव कब्ज में योगदान कर सकता है, इसलिए तनाव प्रबंधन तकनीकों को लागू करना फायदेमंद है। अंत में, यह महत्वपूर्ण है कि लक्षणों को नज़रअंदाज न किया जाए; यदि वे बने रहते हैं या बिगड़ जाते हैं, तो विशेषज्ञ से सलाह लेना आवश्यक है।
हाँ, कई मामलों में, उचित उपचार और जीवनशैली में बदलाव के साथ फिशर को स्थायी रूप से ठीक किया जा सकता है। हालाँकि, पुनरावृत्ति को रोकने और दीर्घकालिक उपचार को बढ़ावा देने के लिए सटीक निदान, उपचार और मार्गदर्शन के लिए चिकित्सा सलाह लेना महत्वपूर्ण है।
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प्रेगनेंसी का तीसरा महीना बहुत महत्वपूर्ण होता है, जो लगभग 9 से 12 सप्ताह का होता है। इस दौरान, एक महिला को विभिन्न लक्षणों का अनुभव हो सकता है, क्योंकि उसका शरीर गर्भावस्था के परिवर्तनों के अनुकूल होना जारी रखता है। प्रेग्नेंसी के तीसरे महीने में शरीर में होने वाले बदलाव को ध्यान में रखना आवश्यक है। नीचे कुछ सामान्य लक्षण दिए गए हैं जो इस चरण के दौरान देखे जा सकते हैं:
हर महिला का गर्भावस्था का अनुभव अलग हो सकता है। कुछ महिलाओं को प्रेगनेंसी 3 महीने के लक्षण का अनुभव नहीं हो सकता है। यदि आप अपनी गर्भावस्था के बारे में चिंतित हैं या गंभीर या लगातार लक्षणों का अनुभव करते हैं, तो मार्गदर्शन और सहायता के लिए विशेषज्ञ से परामर्श करना सबसे अच्छा है।
इसे भी पढ़ें: जानिए प्रेगनेंसी में संबंध बनाना चाहिए या नहीं ?
प्रेगनेंसी के तीसरे महीने का आहार बहुत महत्वपूर्ण है। फलों, सब्जियों, साबुत अनाज, दुबले प्रोटीन, डेयरी या विकल्प और स्वस्थ वसा सहित पोषक तत्वों से भरपूर खाद्य पदार्थों पर ध्यान दें। फोलेट युक्त खाद्य पदार्थ जैसे पत्तेदार साग और खट्टे फल, और आयरन युक्त खाद्य पदार्थ जैसे दुबला मांस और गहरे पत्तेदार साग का सेवन करें।
डेयरी या पौधे-आधारित विकल्पों से कैल्शियम प्राप्त करें, और मछली, चिया बीज और अखरोट से ओमेगा -3 फैटी एसिड शामिल करें। फाइबर युक्त भोजन खाएं और हाइड्रेटेड रहें। कच्चे या अधपके मांस, समुद्री भोजन, अंडे, बिना पाश्चुरीकृत डेयरी, नरम चीज, कैफीन, शराब और तंबाकू से बचें। व्यक्तिगत सलाह के लिए किसी स्वास्थ्य देखभाल पेशेवर से परामर्श लें।
गर्भावस्था के तीसरे महीने के दौरान, माँ और विकासशील बच्चे दोनों की भलाई सुनिश्चित करने के लिए कुछ सावधानियाँ बरतनी महत्वपूर्ण हैं। यहां ध्यान रखने योग्य कुछ प्रमुख सावधानियां दी गई हैं:
ध्यान रखें, आपकी स्वास्थ्य स्थिति के आधार पर व्यक्तिगत सलाह और किसी विशिष्ट सावधानियों के लिए अपने डॉक्टर से परामर्श करना महत्वपूर्ण है।
इसे भी पढ़ें: प्रेगनेंसी में कितने समय के बाद सम्बन्ध बनाना बंद कर देना चाहिए
गर्भावस्था के तीसरे महीने के दौरान, शिशु का महत्वपूर्ण विकास होता है। इस अवधि के दौरान शिशु के विकास की कुछ मुख्य बातें इस प्रकार हैं:
यह ध्यान रखना महत्वपूर्ण है कि ये विकास अनुमानित हैं और प्रत्येक बच्चे में भिन्न हो सकते हैं। विकास की गति और क्रम भिन्न हो सकते हैं, लेकिन तीसरे महीने के अंत तक, अधिकांश प्रमुख संरचनाएँ और प्रणालियाँ अपनी जगह पर होती हैं। विशेषज्ञ के साथ नियमित प्रसव पूर्व जांच से बच्चे के विकास की निगरानी करने और स्वस्थ गर्भावस्था सुनिश्चित करने में मदद मिलती है।
