Weight gain is often due to some unhealthy eating habits like eating too much food or too many calories. Our body requires some nutrients in large amounts for better growth and development. These nutrients are mainly carbohydrates, fats and proteins. On the other hand, micronutrients are nutrients that your body only needs in small amounts and they are vitamins and minerals. This dynamic combination makes super foods possible. Micronutrients are beneficial for overall health. The deficiency of micronutrients can impair your health in the long run. It depends on which vitamins and minerals you are deficient in and to what extent.
Micronutrients do not supply energy to our bodies, so they do not have calories. The best part about micronutrients is that they are non-fattening. Therefore, they are beneficial for you if you are on a weight loss programme. All the more, you get most of the micronutrients from your diet, hence you do not have to change your diet completely. Vitamins help regulate the function of our cells and are essential for metabolism and growth. Therefore, they help your body fight infections, clot blood and keep our senses sharp. Minerals in your diet like iron, zinc and calcium help fortify your bones, teeth and blood, and are helpful for maintaining a healthy heart and muscle reflex. Inadequate consumption of micronutrients can lead to diseases such as rickets (lack of vitamin D), scurvy (lack of vitamin C), and osteoporosis (lack of calcium).
Have a look at top 5 food sources that are rich in micronutrients and can help you in weight loss:
This fruit contains lots of healthy monounsaturated fat as well as some protein and a little carbohydrate as well. Avocados are rich in fibre, many antioxidants and healthy plant pigments along with the essential vitamins C, E and B6 and magnesium. Many of these nutrients are important for the efficient conversion of food into energy in the body.
2. Hemp seeds:
Hemp seeds are an excellent source of protein. They also contain the branched-chain amino acids . Moreover, they supply the ever-necessary omega-3 fats in the form of alpha-linolenic acid, which can be converted to the longer-chain omega-3’s EPA, and DHA. They are great for breakfasts, in salads or simply eaten right off the spoon. Thus, hemp seeds are a perfect food in any plant-based diet.
3. Fruits and vegetables:
Fresh fruits and dark, green leafy vegetables are naturally low in fat. They are extremely nutritious and add flavor, and variety to your diet. Look for colorful fruits and leafy vegetables, to add in your salads, soups and stews. If you can, choose organic produce, it is all the more healthy.
Lentils like beans and chickpeas should be in your diet as they offer numerous health benefits. They help in building bone density. Cooked lentils contain high amounts of potassium, which helps to control blood pressure and blood sugar levels. Also, lentils along with rice and a dollop of ghee make a perfect balaced meal rich in proteins.
5. Dairy products:
Dairy products like skim milk, buttermilk, cottage cheese, tofu, yogurt, low-fat milk, or enriched milk substitutes. Try replacing cream with evaporated skim milk in you recipes. Choose low-fat or fat-free cheeses in your diet. The mineral calcium is extremely important for bone health. It is an important building block of bone.
The Perfect Guide To Take Care Of Your Arthritic Knee
A certain nip in the air, frequent urge for a steaming cup of tea and an endearing love for sleeping a little longer inside the snuggly quilt is back. The season of blankets, warmers and soups is here! While it brings with itself festive spirit and joy, it is dreaded by the elderly and arthritis patients for it increases their difficulty. With a dip in the mercury, many patients experience increased knee pain, stiffness and unease due to restricted bodily circulations and elasticity of soft tissues caused by atmospheric pressure. Often mistaken as age-related wear and tear or seasonal change, it could be potential signs of arthritis inflammation of the joints and seek medical intervention
Timely clinical advice and necessary precautions can go a long way in managing this pain that aggravates with the onset of winter. It can be addressed by making certain lifestyle changes.
“People tend to become lazy in winters. This can impact the knees and increase the level of pain in cases where people are already undergoing arthritis treatment.A regular 30-minute workout can help lubricate the joints and stimulate blood circulation in the body,” stressed Dr. Dhananjay Gupta, Fortis Hospital, New Delhi.
“Staying active is the key to strengthen the muscles supporting the joint, thereby helping in improved joint function. Along with exercises, staying hydrated can control wear and tear of joints,” he added.
For those suffering from chronic knee pain or knee arthritis, the cold can be worse for the joints. But, if the pain is acute and knee arthritis is in the chronic or degenerative stage, one can consider Total Knee Replacement (TKR) therapy.
Sharing his take on the effectiveness of the therapy, Dr.Gupta shared, “When all the alternate treatments such as medications, arthroscopic interventions fail to provide relief to the patients, a TKR therapy is advised. It is the last option for treating severely impaired knees and is one of the safest orthopedic procedures.By replacing a diseased knee cap with a sturdy implant, it not only helps relieve pain, restores knee function but also improves the individual’s quality of life significantly. With a strict physiotherapy routine, a patient can be completely mobile within 6 weeks of the procedure.”
Take precautionary measures. Sometimes, patients who have sought clinical advice or had a knee surgery in the past, experience pain during winters. A visit to the doctor will help you understand the symptoms better. The medical expert will analyse your medical profile and prescribe precautions accordingly- workouts, physiotherapy, proper diet, supplements etc. to strengthen bones during winters.An active lifestyle can keep joint pain away, especially for arthritis patients. Don’t let the cold wave outdoor deter you from exercise. Push yourself to take small walk breaks at work or while lounging around at home to keep your weight under control.There is nothing that heals the joints like Vitamin D does. Get as much sun as possible to fuel aching joints. And regulate your diet with nutritious and vitamin rich foods such as orange, spinach, broccoli, dairy products and dry fruits.A knee joint takes maximum stress than any other joint, so instead of wearing heavy sweaters and cardigans that can add up to your body weight chose layering of light yet warm clothes.Joint movement improves blood circulation to its peripheral areas leading to reduced stiffness. So, move out of your blankets to stretch and move around a little.
Eat more dietary fibre to lower risk of non-communicable diseases
Here’s another reason why you should increase your consumption of dietary fibre!
According to a recent study, high intake of dietary fibre and whole grains is linked to reduced risk of non-communicable diseases as compared to people who eat lesser amounts.
Fibre rich fruits include bananas, oranges, apples, mangoes, strawberries, raspberries, while beans, legumes or darker coloured vegetables too have high-fibre content.
Furthermore, whole grain breads or nuts like almonds, pistachios or pumpkin and sunflower seeds too have a high-fibre content in them.
The findings appear in the journal The Lancet.
Observational studies and clinical trials conducted over nearly 40 years reveal the health benefits of eating at least 25g to 29g or more of dietary fibre a day, according to a series of systematic reviews and meta-analyses.
The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality when comparing people who eat the highest amount of fibre to those who eat the least. Eating fibre-rich foods also reduced incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24 per cent.
In addition, a meta-analysis of clinical trials suggested that increasing fibre intakes was associated with lower bodyweight and cholesterol, compared with lower intakes.
The study was commissioned by the World Health Organisation to inform the development of new recommendations for optimal daily fibre intake and to determine which types of carbohydrate provide the best protection against non-communicable diseases (NCDs) and weight gain.
Speaking about it, Professor Jim Mann, corresponding author at the University of Otago, New Zealand said, “Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases.”
The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against type 2 diabetes and stroke only.
Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium. This may account for the links to health being less clear.
Researchers study patterns of back pain
Researchers have examined the patterns of back pain over time and patient characteristics in relation to the disability.
In addition, they have identified the extent of healthcare and medication use (including opioids) associated with different patterns.
Back pain is among the most frequently reported health problems in the world.
For the study, researchers from the University Health Network’s Krembil Research Institute in Toronto, Canada studied 12,782 participants for 16 years.
They provided data on factors including comorbidities, pain, disability, opioid and other medication use, and healthcare visits.
The results showed that almost half (45.6 per cent) of the participants reported back pain at least once.
The study included four groups of pain: persistent (18 per cent), developing (28.1 per cent), recovery (20.5 per cent), and occasional (33.4 per cent).
The findings, published in Arthritis Care and Research, showed that the persistent and developing groups tended to have more pain and disability, as well as more healthcare visits and medication use than those in the recovery and occasional trajectory groups.
In addition, the recovery trajectory group increased the use of opioids and antidepressants over time.
“The good news is that one in five people with back pain recovered. However, they continued to use opioids and antidepressants, suggesting that people recovering from back pain need ongoing monitoring,” said lead author Mayilee Canizares, postdoctoral candidate from the varsity.
The bad news is that one in five experienced persistent back pain, said Canizares.
People with back pain are a heterogeneous group that may benefit from different approaches to management rather than a traditional one size fits all approach.The distinct groups identified in the study may represent opportunities for more individualised treatment and preventative strategies, Canizares noted.