Impact of malnutrition on the pulmonary system

Malnutrition adversely affects the lung structures, elasticity and function; respiratory muscle mass, strength and endurance; lung immune defense mechanisms and control of breathing. For e.g. protein and Fe deficiency result in low Hb levels, resulting in diminished oxygen-carrying capacity of the blood. Low levels of other minerals such as Ca, Mg, Phosphorous, Potassium compromise respiratory muscle function at the cellular level. Thus the association of malnutrition with impaired immunity places any malnourished patient at high risk for developing respiratory infections. Malnourished respiratory patients requiring hospitalisation are likely to have long hospital stays and are prone to increased morbidity and mortality.

Impact of Pulmonary system disease on nutritional status

Pulmonary disease substantially increases the energy requirements. The complications of pulmonary diseases or their treatment can make adequate intake, digestion, absorption, circulation, cellular utilisation, storage and excretion of many foods and most nutrients difficult. Some adverse effects of lung disease on nutritional status are

• Increased energy expenditure
• Increased work of breathing
• Chronic infection
• Medications
• Reduced intakes
• Fluid restriction
• Shortness of breath
• Anorexia due to chronic disease
• Gastrointestinal distress and vomiting

Types of Lung Disease

A)    Chronic Obstructive Pulmonary Disease (COPD)

1. Emphysema
2. Chronic Bronchitis

B)     Asthma

• COPD Nutrition Care
• What is Anemia?
• Immune System Boosters – I

A lack of oxygen can cause Fatigue, Difficulty in concentrating, Loss of appetite and Sleeplessness or insomnia.

Many different diseases can cause shortage of red blood cells (RBC). Anemia is a symptom that can have numerous causes: blood loss, inadequate production of RBCs and excessive destruction of RBCs such as in sickle cell anemia, Thallasemia and repeated blood transfusions.

Although anemia is common, it sometimes can be a complex problem to diagnose and treat because of its many causes

Signs and Symptoms of Anemia

The main symptom of most anemias is fatigue. Other signs and symptoms of anemia in general include:

• Weakness
• Pale skin, including decreased pinkness of the lips, gums, lining of the eyelids,
  nail beds and palms
• Rapid heartbeat with mild exertion
• Shortness of breath with mild exertion
• Chest pain
• Dizziness, light headedness
• Irritability (in children with anemia)
• Numbness or coldness in hands and feet

Cause of Anemia

Our blood performs a number of crucial functions, including transporting oxygen throughout your body.

Blood consists of a liquid called plasma. Floating within this plasma are three types of blood cells — red blood cells, white blood cells and platelets. White blood cells fight infection. Platelets help blood to clot after a cut.

Red blood cells (erythrocytes), which are the most abundant of the three types, give blood its red color. They also carry oxygen from your lungs, via your bloodstream, to your brain and the other organs and tissues in your body. Our body needs a supply of oxygenated blood to function. Oxygenated blood helps give our body its energy and our skin a healthy glow.

Red blood cells contain hemoglobin — a red, iron-rich protein. Hemoglobin enables red blood cells to carry oxygen from our lungs to all parts of our body.

Most blood cells, including red blood cells, are produced regularly in our bone marrow — a red, spongy material found within the cavities of many of our large bones. To produce hemoglobin and red blood cells, our body needs iron and vitamins from the foods we eat.

Anemia is a state in which the number of red blood cells or the hemoglobin in them is below normal. When a person is anemic, his body produces too few healthy red blood cells, loses too many of them or destroys them faster than they can be replaced. As a result, the blood is low on red blood cells to carry oxygen to your tissues — leaving the person fatigued.

• Home Remedies for Anemia
• Vitamins – Advanced Nutrition
• How Does Massage Work

Cancer involves unregulated cell growth. It is of two types; Malignant (with metastasis which means cancer cells spread and affect tissues and organs) and Benign (tumor cells which are localized to an organ and do not grow uncontrollably or spread to other tissues or organs in the body). Benign tumors are not cancerous but could become malignant later on. Malignant tumors are more dangerous and need to be treated as early as possible.

What causes Cancer?

Causes of cancer are complex to understand although cancer is genetic in nature.  It is not known as to what a specific cause for a specific cancer is. How do you get cancer is still not very clear.

Risk Factors for Cancer
Substance abuse particularly use of tobacco, infection, radiation, poor diet, obesity, environmental pollutants, exposure to chemicals can directly damage genes or genetic components within cells and cause the disease. Heredity is a factor in a small 5-10% of cancers.

Symptoms of Cancer

The cancer is treatable if detected early.

Warning Signs of Cancer
Rapid weight loss is the first sign that should put you on alert mode for further investigations.
CAUTION needs to be exercised when the following symptoms are seen -

C hange in bowel or bladder habits

A wound that does not heal

U nusual bleeding or discharge

T hickening or Lump in the Breast or elsewhere.

I ndigestion or difficulty in swallowing

O bvious change in a wart or mole

N agging cough or hoarseness of voice.

Please contact your nearest Health Centre, if you have any of these warning signs.

Many times it is asymptomatic; which means no symptoms are seen and by the time it is detected, it is too late and the carcinoma has already advanced to Stage III or Stage IV.

Home Remedies for Cancer

Cancer treatment is usually surgery followed by radiation and/ or chemotherapy. Treatment options vary depending upon which part of the body has been affected, the extent of damage done and type of cancer. It’s important to know that diet is one of the most important supportive therapy in cancer patient care.

Top 20 Anti-Cancer  Tips

1. Reduce stress
2. Maintain weight as close to ideal body weight as possible. Stay lean.
3. Get Regular exercise
4. Limit dietary fat no more than 30% of total calories, less than 10% of total calories from saturated fats.
5. Stay away from hydrogenated fats.
6. Increase roughage – High fibre food intake between 25 -35 grams a day.
7. Five a day program: Make sure you consume 5 servings of fruits and vegetables a day.
8. Antioxidants are helpful. Eat foods rich in Vitamin C, E and beta-carotene.
9. Replace red meat with fish and soya products.
10. Eat calcium rich foods.
11. Decrease exposing yourself to carcinogens – cancer causing chemicals, pollutants, irritants or substances in your diet.
12. Boost immune system to be able to fight off precancerous cells.
13. Consume foods that decrease growth or formation of potentially malignant cells.
14. Stay away from processed food as far as possible and eat fresh natural foods which are well washed several times before eating or cooking.
15. Avoid oil that is used for repeated frying and refrying.
16. Limit fried, burnt, smoked, fermented, salted and pickled food.
17. Whole grain cereals and pulses should be used as a source of energy and protein rather than refined foods like white breads, white flours or white rice.
18. Foods like green tea, flax, soy, garlic and onion are anti-cancerous.
19. Always maintain a positive mindset. Stay away from negative environments and people.
20. Wheatgrass juice works wonders for cancer patients but should be given under judicious advice of a dietitian or qualified nutritionist who monitors intake in relation to the blood profile.

Cancer Diet is a high protein, high calorie diet, low in refined sugars. The most important thing in cancer patient care is strong supportive family members. Caregivers who take care of oncology patients should take care to ensure a positive attitude, maintain good nutrition by following above guidelines. There will be times during patient therapy when there is appetite loss, changes in taste and fatigue. It is essential for the caregiver to exercise patience, love and proper care to ensure frequent healthy feeds and make sure that patient maintains his/ her ideal body weight as far as possible. Make use of high protein cancer supplements if needed, in addition to a healthy diet.

• What is Anemia?
• Vitamin A
• Immune System Boosters – I

Rickets

A pot belly and beaching of ribs (the rachitic rosary) may pass unnoticed in a plump yet malnourished baby. Deficiency occurs in 3rd or 4th month of life. The structure of the head will be larger than normal with a square shape, and bulging on the sides and front – pigeon chest, enlarged wrists and ankles.

Rickets leads to soft bones and skeletal deformities. Ricketic bones cannot withstand ordinary stresses and strains, resulting in the appearance of bow legs, knock-knees, pigeon breast, and frontal bossing of the skull. Rickets is rarely completely cured and stature remains short in these individuals. Traditional victims of rickets are poor children in industrialized cities where exposure to sunlight is limited. Black children are at greater risk than white because increased skin pigment (melanin) shields the 7 dehydrocholesterol from the sunlight. It is the second most common nutritional disorder in China.

Osteomalacia (Soft Bones)

Vit. D deficiency in adults results in osteomalacia a condition characterized by pronounced softening of bones which leads to deformities, especially of the limbs, spine, thorax, and pelvis. Symptoms include Rheumatic type pain and general weakness, waddling gait, facial twitching. Although it is seen occasionally in men it is most common in women of childbearing age depleted of calcium because of multiple pregnancies or inadequate diet or heavily clothed women who have little exposure to the sun, such as Muslim women who practice purdah.

Osteoporosis (Porous Brittle Bones)

is most often associated with inadequate calcium intakes, but insufficient vitamin D contributes to osteoporosis by reducing calcium absorption. Although rickets and osteomalacia are extreme examples of the effects of vitamin D deficiency, osteoporosis is an example of a long-term effect of calcium and vitamin D insufficiency. Adequate storage levels of vitamin D maintain bone strength and might help prevent osteoporosis in older adults, non-ambulatory individuals who have difficulty exercising, postmenopausal women, and individuals on chronic steroid therapy.

Most supplementation trials of the effects of vitamin D on bone health also include calcium, so it is difficult to isolate the effects of each nutrient. Among postmenopausal women and older men, supplements of both vitamin D and calcium result in small increases in bone mineral density throughout the skeleton. Women should consult their healthcare providers about their needs for vitamin D (and calcium) as part of an overall plan to prevent or treat osteoporosis.

Care can be taken to keep Vitamin D deficiency symptoms at bay by supplying the body with Vitamin D sources.

• About Vitamin D
• Home Remedies for Vitamin D deficiency
• Osteoporosis Facts

Vitamin D

Vitamin D is a fat-soluble vitamin. Fat-soluble vitamins are stored in the body’s fatty tissue. Dietary vitamin D requires moderate amount of bile salts and fat for absorption. The body uses the two minerals – Calcium and Phosphate which are essential for normal bone formation throughout childhood. Vitamin D helps the body absorb Calcium. In adults Vitamin D deficiency can lead to osteoporosis, osteomalacia, and rickets in children.

You can get vitamin D in three ways: through your skin, from your diet, and from supplements. Your body forms Vitamin D naturally after exposure to sunlight.

Vitamin D, the sunshine vitamin: In the presence of sunlight, 7, DEHYDROCHOLESTEROL (a cholesterol precursor) in the skin is converted to cholecalciferol (Vitamin D3). The presence of this compound in human skin enables humans to manufacture

However, too much sun exposure can lead to skin aging and skin cancer. So many people try to get their vitamin D from other sources.

Food Sources

Very few foods naturally contain vitamin D. As a result, many foods are fortified with vitamin D. Fortified means that vitamins have been added to the food.

Vitamin D-rich foods include dairy products like cheese, butter, cream. Vitamin D rich foods are also egg yolks, saltwater fish (tuna, mackerel and salmon), and liver. In the US, milk, margarines, soyamilk and cereals are often fortified with added vitamin D.

You can also take vitamin D supplements. Check with your health care provider to see how much you should take.

It can be very hard to get enough vitamin D from food sources alone. As a result, some people may need to take a vitamin D supplement. Vitamin D found in supplements and fortified foods comes in two different forms:

• D2 or ergocalciferol
• D3 or cholecalciferol

Who is at Vitamin D Deficiency Risk

People at high risk who are likely to need Vitamin D supplements are:

• Seniors
• Breastfed infants
• Dark skinned people
• People with certain conditions, such as liver diseases, cystic fibrosis and Crohn’s disease
• People with fat malabsorption diseases
• Obese people who have undergone gastric bypass surgery

• Vitamin A
• Vitamin D Deficiency Symptoms
• Home Remedies for Vitamin D deficiency

Vitamin A and Carotenes

Vitamin A is a fat soluble vitamin which requires bile salts and fats for absorption. It is stored in the liver. There are two categories of vitamin A, depending on whether the food source is an animal or a plant. In animal foods, vitamin A is present as retinol (preformed vitamin A, the active form). It is not present as retinol in vegetable foods. Plant sources of vitamin A provide the provitamin A, called carotenoids (yellow orange pigments). They are converted into retinol in the body and then to the other active forms of vitamin A such as retinal and retinoic acid. Carotenes are present in alpha, beta and gamma forms and there are 500 carotenoids; out of which beta carotene is one. Efficiency of conversion of 1 mcg of beta-carotene to active Vitamin A is just 0.5 mcg and other forms of Carotene is much lesser. Only 50% of beta carotene is believed to be absorbed for practical purposes.

Vitamin A in foods is expressed as micrograms of retinol activity equivalents (RAEs) of vitamin A per standard amount, but it is also stated as IU : 0.33 mcg RAEs.

Symptoms of Vitamin A Deficiency

Night blindness or failure to adapt to dim light is the most common vitamin A deficiency symptom. Other deficiency symptoms are atrophy and keratinization of epithelium, leading to dry hair and dry skin, increased incidence of ear, sinus, respiratory, urinary, and digestive system infections, inability to gain weight, drying of cornea and ulceration (Xerophthalmia), nervous disorders, and skin sores.
Prolonged ingestion leads to the hypervitaminosis and development of toxicity. This leads to pathogenic changes in bones, skin mucous membranes and liver.

Foods with Vitamin A

Vitamin A rich foods: Retinol is an active form of vitamin A found in animal sources such as liver, kidney, the fat of whole milk, cream, high fat cheeses, cod, halibut fish oil and egg yolk, and some fortified foods. Except for skim milk fortified with Vitamin A, the rest are high in saturated fat and cholesterol.

Richest sources of carotene are yellow / orange and green leafy vegetables like carrots, squashes, pumpkin, broccoli, spinach and most other dark green leafy veggies. Yellow / orange fruits such as cantaloupe, apricots, pink grapefruit are also rich in beta carotene.
The higher the intensity of the color of a fruit or vegetable, the higher is the beta-carotene content. Vegetable sources of vitamin A as beta-carotene are fat and cholesterol-free.

Functions of Vitamin A

1. Promotes good vision mainly in dim light. The retina of the eye contains two distinct photoreceptor systems: the rods – sensitive to low intensity light and the cones. Vit. A is a component of these photoreceptor cells. It is needed to produce the pigments in the retina of the eye. The Aldehyde form (retinal) combines with the protein opsin to produce rhodopsin in rods and idopsin in cones and is thus essential for the integrity of photoreception in the retina’s rods and cones.
2. It is necessary for growth and development of skeletal and soft tissues, through its effect on protein synthesis and bone cell differentiation (cell growth). It is necessary for development of normal bone, and the enamel forming epithelial cells in the development of teeth.
3. It also plays a role in maintaining normal health and vigor of epithelial cell structures, thus maintaining healthy skin and mucous membranes.
4. Its potential role in cancer prevention is due the antioxidant properties of carotenoids, for example beta carotene from food sources. Beta carotene supplements do not reduce cancer risk.
5. May also play a role in reproduction and lactation.

Health Benefits of Vitamin A

1. Promotes good vision mainly in dim light.
2. Develops and strengthens bones, teeth, structural cells.
3. Maintains healthy skin and mucous membranes.
4. Beta carotene, an antioxidant helps in anti-aging due to its free radical scavenging property.
5. The antioxidant properties of beta carotene obtained from food sources helps in cancer prevention.
6. Likely to help in reproduction and breast feeding.

• Immune System Boosters – I
• About Vitamin D
• Vitamin D Deficiency Symptoms

Omega 3 or n-3 fatty acids are a type of PUFA (polyunsaturated fatty acids) that need to be supplied through the diet since the body cannot manufacture it.  Important dietary omega-3 fatty acids (FA) are α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

There are also omega-6 (n-6) FA occurring in fat and oil sources, the commonest being linoleic acid (LA) and arachidonic acid (AA).

Omega 3 and 6 are the two types of polyunsaturated fats present in various oils as given in detail below.

What is the importance of Omega-3 fatty acids?

Both omega-3 and omega-6 FA are necessary to maintain good health.
Benefits of omega 3 fatty acids lie in health promotion and disease prevention. Omega 3 fats, most notably DHA (docosahexanoic acid) and EPA (eicosapentanoic acid) have anti-inflammatory effects. They prevent health problems such as heart disease mainly cardiac arrhythmias, reduces risk of  ischemic and thrombotic stroke, certain cancers, joint problems, rheumatoid arthritis, improve mood and enhance memory.

In pregnancy, enhanced immune functions and good development of a baby were seen. Several  research findings support the role of Omega-3 fats (specifically DHA) in brain development during the first two years after birth (infancy).

In children with learning and behavioral problems particular in ADD (Attention deficit disorder). When they were given 3g/day omega-3 and omega-6 FA with vitamins and minerals showed improved developmental health especially regarding learning and focus.  Omega-3 fatty acids reduced hyperactivity in children with autism.

The 3 Main Functions of Omega-3 or n-3 PUFAs (Linolenic acid)

1)      Improved cognitive functions / brain development (DHA in early years of life <2 yrs has been proved)

2)      Visual acuity (DHA in early years of life <2 yrs has been proved)

3)    Heart disease prevention

• effective in lowering serum TAGs and VLDL lipoproteins (Leaf and Weber, 1988)
• Reduce blood clotting
• Prevent irregular heartbeat
• Role to play in lowering BP

Which are the food sources of Omega3 fatty acids?

Food Sources of Omega-3: 
Plant sources (present as ALA): Flaxseeds, mustard, soya, nuts like walnuts (present as N-3 fats, there is limited conversion to EPA and DHA), canola, soy, acai palm fruit, leafy vegetables. LA is found in vegetable oils.

Flaxseeds or linseeds have 6 times more omega-6 than most fish oils. They have 55% ALA which is converted to EPA at 2-15% and DHA at 2-5% efficiency. Oil extracted from brown algae (kelp) is a good source of EPA.

Animal sources (good sources of EPA and DHA): Fish particularly fatty fish – salmon, mackerel, sardines, herring, tuna (present as EPA in fish oils). Cold water fish are the highest source of EPA and DHA omega 3 fats effective for reducing heart disease risk. Other fish contain these fatty acids but in small amounts.

Dosage Recommendations for Omega-3 Fatty Acids
WHO recommends LA (omega-6) to ALA (omega-3) ratio of 5-10:1 in the diet. Every week 7-11 grams of omega-3 fats are currently recommended. 2 to 3 servings of fatty fish or fish oils twice or thrice a week is adequate. For vegetarians, foods fortified with omega-3 fats would use ALA from flaxseed or rapeseed oils rather than fish oils. Marine microalgae produce EPA and DHA so currently increasing number of products are fortified with oils from these algae, so these oils are considered vegetarian and omega-3 rich.

Omega-3 fats Challenges

The omega-3 present in vegetarian sources is alpha-linolenic acid (ALA) and the omega-3 present in fish oils is eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). Health benefits mentioned above are derived from EPA and DHA. At each step for conversion of ALA to EPA and DHA a smaller percentage is converted. ALA is converted to EPA and DHA in the body but the conversion rate is just 5% in men and somewhat higher in women. So it is advantageous to consume DHA and EPA rather than ALA as one would have to consume several times higher quantities of ALA for the same benefits.

• Benefits of Flax seeds
• Junk Food
• Nutrition in Gout

Anger is a natural healthy emotional response to intense dislike, criticism or frustration or anything that we perceive as a threat. It is normal to experience anger. There are varying degrees of anger ranging from mild irritation to full blown rage. Anger problems arise when we don’t know how to control anger. When anger turns into rage and fury, it clouds our thoughts and fair judgement and we are likely to behave irrationally which we may possibly regret later. Appropriate anger management techniques are necessary to express anger productively and to avoid it from escalating and resulting in harm such as a physical or verbal attack.

Causes of Anger

Anger causes are varied and numerous. Some of the most common causes for anger are feeling insulted, humiliated, embarrassed, disappointed, disagreement, frustration, rudeness, prolonged sickness, physical or mental illness, fatigue, failure, being teased or bullied, inability to meet deadlines, bad service, loss of a loved one or death, divorce, heavy traffic jams, abuse, addictions, financial problems, sexual problems, substance abuse, theft, injustice and even hunger or pain.

Symptoms of Anger

Physical signs of anger maybe teeth grinding, jaw clenching, profuse sweating, fast heartbeat, breathlessness, hot flashes at the neck and face, dizziness, trembling lips, hand fidgeting or nervous clasping of hands, pacing around, stroking chin with hand. You may start shouting, crying or become sarcastic and abusive.

Uncontrolled unresolved anger which is not channelized in the right way or goes unexpressed, can lead to emotional and mental problems, particularly mood swings, eating disorders, low self esteem, depression and anxiety, social isolation, self injury, substance abuse such as alcoholism, smoking or drug abuse.

Stress response to Anger
When we get furious, our body releases the stress hormones, such as epinephrine, nor epinephrine, adrenaline, nor adrenalin and cortisol. The heart rate increases, blood pressure, body temperature and breathing rate increase. The raised heart rate, blood pressure, and release of hormones prepare us physically for remedial action – which is either to fight or run away at top speed (fight or flight response). Frequent repeated episodes of anger can result in lowered immunity and make us easy targets for illnesses like headache, backache, high blood pressure, heart disease, skin diseases, stomach upsets or irritable bowels, insomnia, stroke and so on.

Home Remedies for Anger Management

Anger Management Techniques

Controlling anger requires a conscious effort to train the mind to calm down. This can be done in a number of ways. Here are some simple step by step home remedies or anger management techniques to manage your anger.

1)      Divert Your Mind: Quickly start counting from 1 to 10 slowly and then backwards. This can work wonders to diffuse anger and cool your temper.

2)      Keep your mouth shut. Avoid speaking when you are angry or you may say something you could regret later.

3)      Get away from the situation or person immediately to avoid a confrontation and give yourself time to calm down.

4)      Calm Down: Once you are calm, you can get time to verbalize the issues with the object of your fury calmly and non-emotionally. Remember to discuss the issue assertively, not aggressively to find a wise solution to the problem.

5)      Deep Breathing, Pranayama, Yoga and other meditation techniques are very helpful to stabilize your mind and help you think clearly.

6)      Physical exercise like a jog, brisk walk or swim are great ways to control anger immediately as they are channelized positively.

7)      Stress relief techniques and relaxation techniques give you a better grip on your emotions and control anger and your response to it effectively.

8)      Counseling: Psychotherapy, self help groups, self help books help you focus on solving the problem rather than pointing fingers at anyone.

9)      Do not hold grudges or resentments for long as you will seethe and internalize them to harm yourself in the long run. Learn to forgive and move on.

10)   Identify your anger triggers: This is beneficial to you as you can find effective ways of dealing with anger and frustration in the future.

• Home Remedies for Stress
• Home Remedies for Insomnia
• Yoga for fitness and good health

Causes of fatigue

There are numerous causes for fatigue and exhaustion signs and often there may be one or multiple factors.

Insomnia or Lack of Adequate Sleep: Are you getting enough sleep? Sleeping too less can affect your concentration.

Sleep Apnea causes disturbed sleep, which makes you feel exhausted. It briefly stops your breathing at different times during the night. This disruption wakes you up for a few seconds although you might not be aware of it. So in spite of sleeping eight hours, you end up feeling fatigued the next day.

Poor Eating Habits: Your eating habits are also to be blamed if you feel sluggish. While eating lesser than what your body needs is harmful, eating wrong foods is also a problem. This can result in severe micronutrient malnutrition, that is, vitamin-mineral deficiencies and serious health problems.

Sometimes the foods you eat can also cause tiredness. These hidden food allergies make you feel very sleepy after a meal and can be related to a mild intolerance to something you have eaten. Such allergies don’t cause itching or hives, but are enough to make you feel tired. Do a food allergy test if you think your diet is to blame. Skipping breakfast oftentimes leaves people drained of energy.

Iron Deficiency Anemia: Find out if you’re anaemic. Occurring more commonly among women because of their menstrual cycle, anaemia is an iron deficiency known to cause fatigue. Ask your doctor for iron supplements and include iron-rich foods like lean meat, liver, shellfish and beans in your diet.

Mononucleosis or the kissing disease is a contagious viral infection transmitted through the saliva. This can cause intense fatigue and weakness.

Dehydration also causes fatigue. If you’re thirsty, it means you’re already dehydrated.

Depression is not just an emotional disorder – it has physical ramifications as well. Feeling tired all the time, getting headaches and loss of appetite are the most common symptoms. Visit a psychiatrist if you think you need professional help to get over your problem.

Hypothyroidism or an underactive thyroid gland slows down your metabolism. This leaves you feeling sluggish and can make you put on weight.

Fatigue Symptoms

Symptoms of fatigue are usually weakness and a person being always tired. Fatigue symptoms are non specific and usually a cluster of symptoms which can range from headache, irritable nature, poor concentration, insomnia to stomach upsets.

Home Remedies for Fatigue

Chronic constant fatigue needs a lifestyle modification plan.

Experts recommend at least 6-8 hours uninterrupted sleep every night. Make sure to follow a regular sleeping schedule and keep your cell phone switched off at night. For sleep apnea, visit a sleep expert.

Most fatigued people tend to have poor eating habits. They skip meals or eat the wrong foods. Seek help from a dietitian for a proper diet suited to your nutritional and health needs. You will get proper guidance to follow a balanced diet that keeps your blood sugar in a normal range and prevents that feeling of tiredness when your blood sugar drops. Some tips to remember are, to never skip breakfast and include protein and complex carbs in your meals. Get your hemoglobin levels checked to make sure you are not anaemic. Make sure you eat iron rich foods such as green leafy vegetables and meats. Stay hydrated. Your body needs water to keep cool and work well. Keep sipping on water throughout the day. Take steps to think and stay positive.  Exercise regularly and stay healthy and fit.

Essential Oil – Citronella oil used for fatigue has an uplifting and positive effect and an antidepressant.

• What is Anemia?
• Pregnancy Workouts
• Home Remedies for Insomnia

Effects of Vitamin Overdose

1.       Direct toxic effects of vitamin A, vitamin D, pyridoxine

2.       Dependency and withdrawal

An example has been observed in newborn infants when the mother ingested about 200 mg vitamin C per day during pregnancy. In utero, fetal tissues become dependent on the high levels supplied. After birth, symptoms of scurvy appeared. This condition is referred to as ‘rebound scurvy”.

3.       Masking of concurrent disease

Both folate and/ or vitamin B12 deficiencies cause macrocytic anemia.

Folate supplementation will treat the macrocytic anemia, while the underlying nerve damage that may occur secondary to vitamin B12 deficiency still progresses.

4.       Drug-nutrient interaction

Megadoses of vitamin C can cause either false-positive or false-negative results from urinary glucose test assays used to determine insulin needs. Excessive intake of vitamin B6 can prevent L-DOPA, prescribed to treat Parkinson’s disease, from crossing the blood-brain barrier and functioning properly.

Nutrient Deficiencies

A nutrient deficiency is the shortage of supply of a nutrient relative to its needs by a particular organism.

Stages of deficiency begin with depletion of nutrient stores which leads to cellular metabolic changes which in turn leads to clinical defects, which ultimately produce morphological changes.

Vitamin deficiency status is of two types; primary deficiency and secondary deficiency. Primary deficiency involves poor food habits, ignorance or lack of information, poverty due to low food purchasing power or crop failure, consumption of high refined foods, food taboos and fad diets, apathy.

Secondary deficiency involves poor digestion (achlorhydria), malabsorption arising out of intestinal infection, parasitism, diarrhea, pancreatic dysfunction, impaired utilization due to drug therapy, increased requirement during infection, pregnancy/lactation, rapid growth, nutrient imbalance, increased excretion possibly due to dieresis or exudates from burns.

Bioavailability

Nutrient Bioavailability is the relative absorption of a nutrient from the diet. Bioavailability also means the relative accumulation of a nutrient into storage pools and various tissues. The four factors which influence bioavailability are:

Nutrient Content: which is influenced by variety, region, season and maturity variations.

Processing method: For vitamins, it is HTST (high temperature short time) processing.

Effects of heat on food: Beneficial effects of heat on food include inactivation of enzymes, improved digestibility, reduced antinutritional factors, destruction of harmful microorganisms.

Storage: There can be storage losses. Oxidation increases losses.

Heat labile antinutritional factors

1.       Protease inhibitors (egg white, root crops, legumes): inhibit the activity of digestive proteases.

2.       Hemagglutinins (wax beans, red kidney) disrupt function of red blood cells.

3.       Goiterogens (cabbage, broccoli, cauliflower) precipitate problems with goiter.

4.       Cyanogens (peas, sweet potatoes, cassava) can cause cyanide poisoning.

5.       Lathyrogens (chick peas) disrupt collagen structure.

6.       Avidin (egg white) binds biotin to an insoluble complex which cannot be absorbed.

These heat labile anti nutritional factors are inactivated by heat.

• Vitamins
• Vegetarian Nutrition
• Nutrition and Alcohol