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Learn these combinations of health supplements for better health

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Learn these combinations of health supplements for better health

DON’T COMBINE FISH OIL AND VITAMIN E: FALSE

This statement most likely originated from unverifiable online sources claiming that taking fish oil and vitamin E together can result in excessive bleeding. There are ongoing studies and some published ones to assess the effects of combining fish oil and vitamin E to relieve menstrual pain and to improve blood sugar levels in patients with coronary artery disease.

In fact, certain supplements contain a combination of both. But if you are thinking of starting on a regime of fish oil or vitamin E supplements, check with your doctor first – especially if you are on medication or have medical conditions.

DON’T COMBINE CALCIUM AND IRON: TRUE

There’s truth to the fact that you shouldn’t. Studies have shown that the absorption of iron can be reduced if an iron supplement is combined with a calcium supplement and/or calcium-containing product such as milk. If you have to take both iron and calcium tablets, space them at least two hours apart.

DON’T TAKE VITAMINS ON AN EMPTY STOMACH: IT DEPENDS

It’s about the type of vitamins you’re taking. “Fat-soluble vitamins such as A, D, E and K are better absorbed when taken with food. This is because fatty foods trigger the release of bile, a digestive fluid, which is essential for the absorption of these vitamins.”

Also, make sure you eat something first before you pop fish oil or iron supplements, especially when they are consumed in higher quantities as they can upset an empty stomach.

However, water-soluble vitamins, such as vitamins B and C, are better absorbed when taken on an empty stomach.

DON’T MIX ZINC WITH ANTIBIOTICS: TRUE

If you’re put on antibiotics such as tetracyclines and quinolones by your doctor, you’ll want to take your zinc tablets separately. “Zinc can bind to these types of antibiotics, which prevents the body from absorbing both zinc and the antibiotic.

DO PAIR VITAMIN C WITH IRON: TRUE

This is a combo that works well together. “Vitamin C and iron bind together to form a complex which makes it easier for the body to absorb iron.”

Just how much better is the absorption? When iron is consumed with 25mg to 100mg of vitamin C, the body’s absorption of iron increases by four times compared to just taking iron on its own.

FAT-SOLUBLE VITAMINS HAVE MORE STAYING POWER: TRUE

This could be owing to the fact that fat-soluble vitamins are stored in the liver or fat tissue for later use.

In comparison, water-soluble vitamins dissolve in water and are absorbed, but the excess is passed out from the body.

But that doesn’t mean you load up on the water-soluble nutrients. Each vitamin has its own purpose and there is a recommended daily allowance for each vitamin. In fact, if you are consuming sufficient nutrients through your diet, you may not even need a supplement.

DON’T TAKE SUPPLEMENTS WITH TEA OR COFFEE: TRUE

If you have the habit of chasing down your supplements, especially calcium or iron tablets, with your morning coffee, reconsider. Tea and coffee contain caffeine which may reduce the absorption of certain minerals. Caffeine is also a diuretic that increases urination. This may cause water-soluble vitamins such as vitamins B and C to be passed out of the body more quickly.

MISSED A DOSE? JUST TAKE IT AS SOON AS POSSIBLE: TRUE

Yes, you can, But skip the missed dose if it is almost time for your next dose. This will prevent you from double dosing.

Still, missing your supplements is not that big of a deal unless they are prescribed for treating a certain deficiency. “Supplements are meant to fill the gaps in your diet and it takes times for them to build up in the blood and take effect. Thus, patients are unlikely to experience any immediate effects when they miss a single dose.”

This is unlike medicines for treating certain conditions, where missing a dose can result in patients experiencing immediate symptoms, such as an increased blood sugar level due to missing a dose of anti-diabetic medication.

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Pizza, Chips And Other Processed Foods May Affect Your Memory

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Pizza, Chips And Other Processed Foods May Affect Your Memory

The very idea of chips, pizzas, pastries etc make us slurp. But the health issues associated to these processed foods often make us take a back step. By now, we all know high intake of ultra-processed foods lead to several lifestyle-related problems including weight gain, diabetes, blood pressure and more. But did you know, it may affect your memory too? Yes, you heard us. A new study has found that diet enriched with highly processed food can be linked to signs of memory loss. The study was conducted on ageing rats and the findings were published in the journal Brain, Behavior, and Immunity.

Researchers found “four weeks on a diet of highly processed food leads to a strong inflammatory response in the brains of ageing rats that was accompanied by behavioural signs of memory loss,” reads an ANI report. That’s not all. It was also found that replacing processed foods with omega-3 fatty acid DHA reduced the inflammatory effects in older rats. However, no such cognitive issues were found in young rats that were given processed food-enriched diet.

“The fact we’re seeing these effects so quickly is a little bit alarming,” said senior study author Ruth Barrientos, an investigator in The Ohio State University Institute for Behavioral Medicine Research and associate professor of psychiatry and behavioural health. He further stated that the findings also indicated that processed diet can lead to abrupt memory deficit and rapid memory decline in older people, further leading to disease like Alzheimer’s.

“By being aware of this, maybe we can limit processed foods in our diets and increase consumption of foods that are rich in the omega-3 fatty acid DHA to either prevent or slow that progression,” Ruth Barrientos added.

Here’re 5 Other Side-Effects Of Highly Processed Diet:

  1. It leads to weight gain and obesity.
  2. High intake of junk food might elevate blood pressure levels.
  3. Processed foods often promote diabetes.
  4. It might increase the level of bad cholesterol in your body.
  5. Several studies have also found its negative effects on our mood – it may often lead to depression.

This is why experts suggest that a healthy and balanced diet is a must to keep up a good health. But always remember consult an expert before adapting to any kind of lifestyle-related changes.

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Navratri fasting: Healthy food options you can try

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Navratri fasting: Healthy food options you can try

The festival of Navratri is finally here. During the nine days, many people observe a fast. If you too are fasting and are looking for healthy options that will make you feel satiated and energetic throughout the day, here are some unbeatable foods that can help.

Kuttu atta

Kuttu atta or buckwheat flour is packed with high fibre that helps detox the body. Also, fibre helps to keep hunger pangs at bay thereby, making us crave less while fasting. You can also use singhare ka atta (water chestnut flour) and rajgira ka atta (amaranth flour). Instead of rice, you can have samai ke chawal or samvat ke chwaal (barnyard millet) that can be used to make khichdi, dhoklas or kheer.

Sabudana or sago

It has a cooling effect on the body and is easy to digest.

Makhana

Foxnut is a very popular fasting food. It is loaded with antioxidants, and acts as an anti-ageing food by preventing white hair, wrinkles, and premature ageing.

Dry fruits

Almonds, pistachio, cashew nuts, and kishmish (raisins) are eaten during fasts.

Fruits and vegetables

Vegetables like bottle gourd, potato, pumpkin, bananas, arbi, potato colocasia, yam, sweet potato, lemon, honey, cucumber, raw plantain, tomato, carrot, raw papaya, and spinach are commonly consumed during Navratri.

Dairy products

Dairy products are considered to be holy during an auspicious occasion. Hence, you can consume natural products such as milk, curd, paneer, butter, ghee, khoya, and condensed milk.

As far as spices are concerned, you can use black pepper powder, green cardamom, cloves, cinnamon, ajwain or carom seeds, black peppercorns, dry pomegranate seeds, kokum, tamarind, and nutmeg. “Some people also use fresh coriander leaves, red chilly powder, dry mango powder, chaat masala (especially with fruits). A lot depends on the devotee’s beliefs and home traditions,” said Khosla.

Avoid:

Non-vegetarian food, eggs, alcohol, smoking and aerated drinks.

Grains: Wheat, rice, oats, bread, semolina, gram flour, cornflour, millet flour like ragi, and pear are strongly prohibited during the course of these nine days.

All fast-related food needs to be prepared without onion, garlic since they produce heat and are tamasic in nature,

Salt: Sendha namak is used during this time and it has low sodium content as well.

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How do you know if you have diabetes?

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How do you know if you have diabetes?

Diabetes is a chronic disease that may involve all people from any age range. There are different types of diabetes, the type that seniors usually get involved in type 2 diabetes. Despite type 1 diabetes, called juvenile diabetes, type 2 diabetes occurs due to a bad lifestyle and obesity.

It means that type 2 diabetes is closely related to different risk factors that are not necessarily genetically related. Since diabetes affects people’s lives entirely, it is crucial to diagnose diabetes in seniors as soon as its symptoms appear.

Early Diagnosis of Diabetes in Seniors

In general, to see if you have diabetes or not, you should check your blood sugar level. Since high blood sugar levels are a sign of diabetes, knowing what blood glucose level is necessary. Based on scientific works, a fasting blood sugar level for healthy people is lesser than 100 mg/dL while for diabetic persons is higher than 126 mg/Dl. In addition, a blood sugar level between 100 -125 is considered pre-diabetes.

Despite blood sugar level, diabetes has other physical symptoms, including

  • Feeling thirsty
  • Losing weight
  • High blood sugar despite not eating
  • High frequency of urination

Hyperglycemia/ Hypoglycemia

Both hyperglycemia and hypoglycemia are dangerous for people with diabetes. Hyperglycemia describes a situation in which the blood sugar level increases while hypoglycemia means lower blood sugar than normal level.

Severe hypoglycemia is dangerous since it may lead to unconscious and comma. Some physical symptoms of hypoglycemia, through which you can find that you are going to faint, include:

  • Feeling dizziness and vomit
  • Sweating
  • Fatigue
  • The skin gets pale
  • Reduced blood flow and decreased body temperature

On the contrary, hyperglycemia or high blood sugar level has its specific symptoms like:

  • Thirsty
  • High frequency of urination
  • Weakness
  • Sleepiness
  • Unexplained weight loss
  • Vision blurriness

Control Blood Sugar Level

Keeping blood sugar levels in the normal range is vital for diabetes. Seniors with diabetes use different ways to manage their blood sugar. These ways are a combination of changes in eating behaviour and consuming drugs. Some of the ways to manage blood glucose are:

  • Blood sugar pills
  • Insulin injection
  • Proper diet

The Role of Diet to Control Diabetes in Seniors

Having a proper diet helps seniors with diabetes to control their blood sugar.  According to an article, a balanced and proper diet for diabetes has several advantages like:

  • Keep blood sugar in a normal range
  • Provide enough essential nutrients and energy for the body
  • Keep blood lipid in a normal range
  • Prevent any possible problems caused by diabetes like kidney damages

The critical factor in choosing a proper diet is having precise information about calories and main ingredients. Such ingredients include carbohydrates, sugar, fibre, etc. Some of the best foods that diabetes can benefit from are as follow:

Fish

Eating fish may reduce the risk of developing type 2 diabetes by 50%. Fish is rich in omega-3 fatty acids, so it is recommended to eat fish at least twice a week and 90 grams each time. However, diabetic seniors should not use fish oil capsules except with a doctor’s prescription. It may interfere with their blood sugar regulation.

Onion and Garlic

Both onion and garlic are beneficial spices used in foods to enhance flavour and taste. These spices, however, have positive effects on increasing insulin level and glucose metabolism in the liver in diabetic seniors. In addition, onion and garlic boost insulin sensitivity and thereby decrease blood sugar levels.

Foods Containing a High Amount of Antioxidants

Antioxidants are molecules that can protect us from free radical damages. These molecules exist in higher amounts in some foods more than others. It has been scientifically proved that antioxidants can decrease destructive effects of diabetes like blindness or nerve damage through free radical scavenging. Some natural antioxidants are vitamin C, E, beta-carotene, etc. These antioxidants are abundantly existing in fresh vegetables like tomato, carrot, citrus, kiwi, etc.

It is noteworthy that before choosing any food, check its Glycemic index. Glycemic index is a value that shows a specific food how quickly (or slowly) it can increase blood sugar level. For seniors with diabetes, foods with a glycemic index lower than 55 are appropriate. Glycemic index should not be mistaken by glycemic load (GL) of a food. Glycemic load is a value that considers the amount of carbohydrate in food and how quickly it can increase blood sugar levels. Usually, a glycemic load under 10 is suitable for diabetes. In this regard, the glycemic GL of watermelon is 2 per 100 g, while its GI is 72. So, diabetes should pay attention to both these values while choosing a proper diet.

Conclusion

Early diagnosis of diabetes in seniors is crucial since we can take action as soon as possible and before any bad situation happens. Checking blood glucose is the fastest and easiest way to see if you have diabetes or not. However, diabetes has some physical symptoms. Hypo and hyperglycemia can be dangerous for seniors with diabetes, so people should carefully control their blood sugar levels. One way to keep blood sugar in a normal range is editing lifestyle and eating behaviour.

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