Food to avoid for arthritis

Our plate of food consists of various vegetables, fruits, spices, dairy products, meats, poultry, herbs, etc. We consume everything without having proper knowledge about the benefits or harm they could cause to our health. Therefore, it becomes crucial to know what you consume, as some foods aggravate certain types of diseases like arthritis or inflammation, while some promote anti-inflammatory effects. Proper knowledge regarding this could help you choose only those foodstuffs that help to alleviate ailments and lead a healthy life.

A lot of people suffer from arthritis, a bone condition that occurs due to inflammation. For such individuals, it is crucial to keep a track on their diet. Eating the right type of food would assist in minimizing/avoiding inflammation and pain. Along with exercise, a proper diet that excludes the below-mentioned food could help an arthritic person optimize his/her health.

Check the following list and avoid consuming these foods to keep inflammation and pain at bay-

Processed Foods:-

Try to avoid eating processed foods like baked items, packaged snacks and meals, as these contain trans fats which can cause inflammation. Also, stay away from items whose label flashes hydrogenated oils, it helps to eliminate trans fats, which are not beneficial.

Red meat and greasy foods:-

Red meat is packed with saturated fats which causes inflammation and leads to high cholesterol. It is also comprised of Advanced Glycation Endproducts (AGEs) that trigger inflammation mainly when the meat is grilled, cooked by broiling, frying, and roasting.

You should also avoid consuming greasy foods such as french fries, which contains trans fats and AGEs.

High-fat dairy and cheese:-

Dairy products such as cheese, butter, mayonnaise, and margarine are all high in AGEs and saturated fats. These food items can contribute to inflammation and are to be avoided or moderately consumed.

Sugar:-

Avoid consuming foods that are high in sugar, such as candies, chocolate, pastries, soda, etc., which may promote the production of proteins like cytokines in the body. Cytokines are known to trigger inflammation and pain. Therefore, always watch for food labels that indicate the presence of sucrose, fructose and maltose in the list of ingredients.

Refined grains:-

We consume refined grains in the form of white pasta, white bread, crackers, etc. Regular consumption of refined grains causes an upsurge in blood glucose levels, thus possibly worsening inflammation. On the other hand, individuals who are sensitive to gluten could experience inflammation and aching joints on consumption of grains and products that contain gluten.

Therefore, while a condition like arthritis is best managed by medication, having a conscious eating habit will also help in reducing arthritis-related inflammation and keep you fit and healthy.

Exercise at Workplace for a Better Health An office is a place where we spend most of our time confined to a chair. This continues as we travel and reach home, and stick to our sofa and TV. Most of us do not even recognize what we are doing to our health. All this while, we are churning a recipe for illness and medical issues like spine-related injury, carpal tunnel syndrome (CTS), obesity, tense muscles, leg cramps, etc.

It is even more crucial to take care of your health during the long hours of office, as it increases not only our productivity but also our well-being. With the right diet, you should also incorporate a little exercise. If you do not get enough time to go in the open corridor, then you can also practice a few simple exercises while sitting on the chair. So, keep all the excuses aside and start with a little exercise. Over time you will notice a positive change in your overall well-being.

To break this sedentary lifestyle and make it healthy follow the below mentioned simple exercise –

Correct Posture-

Right posture is a formula to avoid spine-related problems. Maintain a 90°-90°-90° posture parameter while sitting on a chair. Rest your feet on the floor or on the footrest. Keep your spine straight and lean against the chair to gain proper curvature. Correct sitting posture will help you avoid hunching and spasms associated with it. You can also evade neck and back pain by maintaining the correct posture.

Exercise at Workplace

Stretching-

Stretching helps to get rid of pains or spasms. Proper stretching provides relief from back pain. Move your ear towards your shoulders and hold it for a few seconds. Then come back to normal position. Repeat this exercise a few more times.

Chest Opener-

To do this exercise, bring your arms backward as if you are trying to grab something between your shoulder blades. This exercise opens your chest and relaxes the muscles from around the shoulders.

Back extension-

Hold your hips and extend your spine/back by leaning backward. This will relax your spine and help relieve back pain.

Chair Aasan-

Sit in your chair with your legs crossed. Rest your arms on the handles and carefully raise a few inches above the seat with the help of your hands, muscles, and belly. Maintain this position for a few seconds and come to rest.

Five minutes fitness break-

You can avoid sitting in the lounge area during break time and instead take a brisk walk. Use stairs and avoid elevators, and do some stretching. If you drive to the office, then park your car far away and take a little walk.

These few Exercises at Workplace will give you the much-needed break from your hectic routine. You will feel much more relaxed, as the strain and weariness will fade. So, do not hold yourself back from attaining health goals and start practicing right away.

Iron deficiency

Iron is an important mineral required for the proper growth and development of our body. Lack of iron in the body results in anaemia, which is also termed as iron deficiency anaemia. It is one of the leading causes of anemia worldwide.

Iron is present in a protein called hemoglobin found in the red blood cells. In the muscles, it is present in myoglobin protein. Haemoglobin is responsible for distributing oxygen throughout the body, whereas, myoglobin supplies oxygen to muscle cells. About 70% of iron is present in red blood cells and muscle cells.

Few Causes of Iron Deficiency are listed below –

Insufficient iron in diet

Your body absorbs iron from the diet. Many a times, iron deficiency occurs when there is not enough consumption of iron-rich food. Getting inadequate amounts of iron over time leads to iron deficiency.

Excessive loss of blood

The main constituent of blood is RBCs that contain iron. Loss of greater quantity of blood can also lead to anaemia. This is common in women during heavy periods or with other causes of internal blood loss such as ulcers, colorectal cancer, hiatal hernia, etc ., also lead to iron deficiency.

Pregnancy

Pregnancy is a phase when the need for iron increases as the blood volume elevates. A pregnant woman’s body needs to meet its own and fetus’ hemoglobin requirement.

Incapacity to absorb iron

Iron is absorbed from food into the blood in the small intestine. In case of intestinal disorder like celiac disease, iron absorption from food is impaired, which thereby leads to iron deficiency.

Symptoms of Iron deficiency are –

In the initial phase of iron deficiency, the body does not exhibit significant symptoms. However, gradually, the deficiency worsens and the indications or symptoms shown are –

• Dull skin
• Fatigue
• Shortness of breath or pain in chest
• Inflammation of tongue
• Brittle nails
• Fatigue
• Craving for non-edible things like pica, paper, dirt, etc
• Loss of appetite
• Dizziness

People with Higher risk of Iron deficiency –

• Children or infants
• Women
• Vegetarian
• Those who donate blood frequently

Preventive Measures –

Consume the below-mentioned foods which are rich source of iron

• Seafood
• Peas
• Beans
• Dry fruits
• Poultry, red meat and pork
• Iron-fortified bread, pasta, and cereals

It is easy to prevent iron deficiency or to track the level of iron in our body. Follow a proper nutritious iron-rich diet and keep a check on iron levels through preventive check-ups available at Thyrocare – the most renowned diagnostic centre in India and expanding abroad.

References – https://www.ucsfhealth.org/education/hemoglobin_and_functions_of_iron/
https://www.healthline.com/health/iron-deficiency-anemia#modal-close
https://www.medicinenet.com/ironand iron deficiency/article.htm

6 Ways to Keep a Healthy Mind and Body

In the present day, a majority of us juggle work and personal life. Lack of time leads to unhealthy food choices, and increased stress causes problems like depression, poor focus, and irritable moods. In such a scenario, it is imperative to maintain a healthy mind and body in order to be able to function well in all aspects of our current, fast-paced lives.

It has become so easy to stumble upon health related articles almost everywhere online. What is crucial is to figure out the ones that suit you the best and relentlessly follow it.

“Your body is your temple and your soul is your God. One who has mastered both knows pure joy.”
That being said, this blog aims to offer some handy advice on attaining overall well-being.

Below are a few tips to choose from:

Ways To Gain A Healthy Body 

1. Diet

• Fresh fruits and vegetables are packed with important nutrients. To replenish your body, consume at least two servings of fruits and vegetables.
• Substitute that bag of chips with a packet of nuts. It will keep you filled while providing essential nutrients and anti-oxidants.
• Always choose your food wisely. Try to avoid junk and processed food as much as possible. Instead, divide your plate into a well-balanced diet that includes proteins, carbs, minerals, and fiber. Select vegetables from a variety of colors like yellow, green, orange, red, etc.
• Stay away from sugar-rich food and oily or greasy stuff. Unnecessary calories are a threat to your health.
• Consume proteins obtained from oily fish rather than red meat. Lean meat is always a better choice.

2. Exercise

• Engage in activities like exercise or yoga, choose stairs over the elevators, try to avoid phones to communicate with colleagues, and opt to personally visit them, all these will help you break out from the sedentary lifestyle.
• At home, you can try out yoga, sports, martial arts, Pilates, running, cycling, swimming, etc. Basically, anything that gets your heart rate increased.

3. Water Intake

• Increase your water intake and cut down on aerated drinks and coffee. Drink 6 to 8 glasses of water to cleanse your body of toxins. You can also choose tea and vegetable soup.

4. Sleep

• Sleeping is your body’s resting and rejuvenation time. Every day sleep for minimum 7 hours and stick to a fixed sleeping schedule.
• Keep away all the electronic distractions like mobile phones, television, etc., while sleeping.

Ways to gain a healthy mind 

1. Meditation

• Meditating or deep breathing when you are feeling fatigued, weary, or stressed is one of the best hacks to calm your nerves and quickly achieve relaxation. Sit in a comfortable position and take deep conscious breaths. This will have a calming effect on you and can be practiced anywhere anytime.

2. Positive Behaviour

• Be always grateful for the good things in your life. Cultivating the habit of paying gratitude will attract more positive things in your life.
• Try to be friendly and in good terms with all the people you come across.
  Give due importance to personal relationships.

3. Hobby

• Giving yourself some ‘me’ time every day will help you recharge and rejuvenate. Give yourself thirty minutes and listen to music, meditate, study, pray, reflect or read a book.

Early Phase of Diabetes – Diabetes is a chronic ailment, which has to be monitored on a regular basis. Many people complain about the abrupt occurrence of this health concern without previous warning signs or symptoms. So, how do I know, if I have diabetes? What indications hint the presence or start of diabetes? Some are mild at the onset and only become apparent after reaching a higher level. The severity of type 1 diabetes in comparison to type 2 diabetes differs, however, some common symptoms are exhibited in both of these. You simply need to be watchful about your health and take preventive actions to abate the occurrence of it.

Common warning signs/symptoms that indicate the occurrence of Diabetes –

Fatigue & Hunger in early phase of diabetes

In case of diabetes, either the body is incapable of making insulin or the cells cannot up-take the insulin that is present in the body. The cells become devoid of glucose, which causes fatigue and hunger.

Hazy Vision

Alterations in fluid levels could lead to swollen lens, which in turn changes the shape and focus.

Frequent Urination

On an average, a person urinates four to seven times in a day. However, a diabetic person experiences frequent urination. This is because the kidneys are unable to reabsorb the glucose because of high blood sugar levels, which leads to formation of more urine.

Thirst

Frequent urination results in increased intake of fluids, thus more thirst.

Itchy Skin & Dry Mouth

The body releases all the fluid in the form of urine, therefore, very less amount of moisture is available for other things. This causes dry mouth and dry skin, which causes irritation.

Infections

A person might experience a yeast infection. This is common in both men and women. Glucose is food for yeast, and in case of diabetic person, it is present in plenty, therefore, the infection.

Sluggish Healing Process

The presence of high blood sugar in the body affects the blood circulation and eventually causes damage to the nerve. This makes the healing process difficult.

Numbness or Pain in Legs, Feet

Nerve damage could result in pain and numbness. It is always advisable to stay alert and notice what your body expresses to you. You can make use of preventive health check-up plans to keep a track of your health. Moreover, consult your doctor immediately, in case you come across any of the above symptoms.

For early detection and regular tracking of your blood sugar level, opt for the HbA1C test at Thyrocare or choose from a wide array of affordable and comprehensive diabetes test here. Centered around its state-of-the-art laboratory, Thyrocare provides accurate results while being able to boast a turn-around-time of less than 24 hours.