Winter is all about warm and comforting foods. But these comforting foods should not be unhealthy junk food like a pizza, brownie, hot chocolate shake, popcorn and French fries. However, in winters our body craves for immunity boosting and nourishing foods. Include proteins, carbohydrates and healthy fats in your diet to keep you fit during the chilly winters. There are some herbs and spices as well which are particularly beneficial if taken in the chilly winters. These foods include ginger, basil leaves, cinnamon, garlic, pepper and cardamom.
Delhi based nutritionist Nmami Agarwal said, “Nothing else can be more tempting than a hot meal or beverage being served to you in winter. Or say, the sizzling platter soothing your tongue and nourishing your bodily requirements. Well, take it in any which way, protein in every circumstance is the much needed macronutrient throughout your winter diet. So, here are some of the protein rich foods with higher recommendation during winters.”
5 Best winter proteins to include in your diet right now:
Fatty fish like salmon, trout, tuna and cod are an amazing source of protein and omega-3 fatty acids. Nutritionist further added, “One of the healthiest food for non-vegetarian fish should be included in your diet this winters. The plus point adds on with the assortment of fishes making a meal filling, delectable and nutritious. Extensively known for its nutritional benefits with high source of protein and of course omega-3 fatty acids aiding in repairing tissues and to formulate essential amino acids in the body.”
We cannot miss this food when we talking about proteins. “Eggs are considered as one of the best sources of protein. They can be incorporated in your diet in a variety of ways, making them one of the most versatile proteins out there. Eggs are not only rich in proteins, but are also known to have rich content of vitamin B-12, zinc, iron, selenium and vitamin A. One to two eggs can be incorporated in your daily diet, without having to worry about stacking on fats. And do not ditch the yolk; they are powerhouses of nutrients too,” said nutritionist Nmami Agarwal. The best part about whole eggs is that they can be prepared in numerous ways. You can even eat it your breakfast, as an evening snack or after your workout.
3. Nuts and seeds:
She further said, “It’s time to replace junk with these super healthy nuts and seeds for the warmth required in winters. Seeds and nuts have nutrients that body which keep your body warm and healthy too. These seeds and nuts have vital fatty acids which have innumerable benefits. Eating peanuts, almonds and pistachio is an excellent way for people to boost the amount of protein in their diet.” Protein-rich nuts can be a simple addition in your diet. They can be eaten as an evening snack, add it into your smoothies or yoghurt.
“There is about 18 gm of proteins in a cup of lentils. They are also wonderful sources of iron, potassium, zinc, niacin and folate. Lentils are an excellent source of dietary fibers too. They come in wide range of colors and you may choose from brown, red, yellow, and green lentils. Consume them in the form of soup, or add them to your veggies or make a salad out of them; they will turn up delicious and healthy without any guilty bites.” Lentils are super nutritious and when eaten along with rice they make a perfectly balanced meal.
“An excellent source of all-plant protein is the humble soy. It is rich in phytonutrients, and minerals like magnesium, phosphorus, and potassium. They are also rich in calcium, and Vitamin C. You may include soy in your diet in the form of soy beans, nuggets, or tofu. Home-made soy milk is a great option too.” This protein rich food is great for your overall health and should be incorporated into your diet.
(Nmami Agarwal is a celebrity nutritionist)
Beware of the silent killer
By Dr Sudhir Koganti
One may wonder what all this fuss about high blood pressure is. Hypertension causes many cardiovascular diseases that include stroke, heart attack, kidney failure and dementia, thus putting a huge burden on healthcare globally due to morbidity, mortality and associated costs. Last but not least, the public need to be aware of the correct treatment for high blood pressure.
Every year, the World Hypertension Day is celebrated on the 17th of May to increase awareness about this silent killer among general public. International Society of Hypertension along with World Hypertension League has designated the month of May as “May Measurement Month.”
The aim of this initiative is to screen as many people as possible that are over the age of 18 years for suspected hypertension. This strategy would greatly enhance in identifying silent or undiagnosed hypertensives so that they can be targeted with guideline directed lifestyle, dietary advice and treatment.
Awareness on the lower threshold of blood pressure reading required to label an individual as hypertensive is also required. American Heart Association guidelines released in 2017 clearly stipulate that a blood pressure reading of over 130/80 is now considered as stage 1 hypertension. However, the job of a cardiologist doesn’t stop with diagnosis but actually starts there. Once someone is labelled as hypertensive, it needs to be established if it is true or an entity called white coat hypertension.
Furthermore, investigations may have to be carried out to see if hypertension is secondary to a cause. Once diagnosed, a decision needs to be taken if lifestyle modification can be adopted or treatment needs to be initiated early.
Lifestyle modifications include six key steps and they are:
• Get expert advice from your doctor to help you understand your results;
• Lower salt/sodium to prevent excess fluid in the blood, which strains blood vessels;
• Eat more fruits and veggies – particularly potassium-rich ones – to balance out sodium in the blood;
• Exercise – it makes the heart stronger, putting less strain on blood vessels;
• Quit smoking – constituents of tobacco smoke damages blood vessel linings; and
• Monitor your blood pressure at home
As per studies and data, thousands of people are on wrong treatment for hypertension with a class of drugs called Betablockers (Atenolol, Metoprolol etc) being prescribed as first line or second line agent.
Betablockers have been phased out as first line or second line drugs to treat hypertension a while ago, unless there is concomitant coronary artery disease or heart failure. In fact, the same holds for other concomitant conditions too such as kidney disease, stroke etc.
Essentially, the key message is one prescription does not fit all and it need to be tailored to the individual in a dedicated specialist clinic. People need to actively undergo blood pressure screening of themselves.
They need to nudge their relatives and friends in the month of May and seek expert advice on how to manage and monitor this silent killer over the long run to lead an active and healthy life. (Writer is Consultant Cardiologist, Citizens Hospitals, Nallagandla, Serilingampally)
Dr Sudhir Koganti
Jawless fish may hold key to effective brain cancer treatment
A chemical found in jawless parasitic fish can be used to deliver anti-cancer drugs directly to brain tumours, as well as lead to more effective treatments for trauma and stroke, a study has found.
The research, published in the journal Science Advances, found that molecules from the immune system of the parasitic sea lamprey may also be combined with a wide array of other therapies, offering hope to treat disorders like multiple sclerosis, Alzheimer’s disease or even traumatic injuries.
“We believe it could be applied as a platform technology across multiple conditions,” said Eric Shusta, a professor at the University of Wisconsin-Madison in the US.
When injected into the bloodstream, many drugs cannot reach targets in the brain as the blood-brain barrier prevents large molecules from leaving the blood vessels in the brain, researchers said.
In conditions such as brain cancer, stroke, trauma and multiple sclerosis, however, the barrier becomes leaky in and around the disease locations, researchers said.
The study found that leaky barrier offers a unique point of entry, allowing molecules to access the brain and deliver drugs precisely on target.
“Molecules like this normally couldn’t ferry cargo into the brain, but anywhere there’s a blood-brain barrier disruption, they can deliver drugs right to the site of pathology,” Shusta said in a statement.
Researchers said that the technology takes advantage of the fact that many diseases disrupt body’s natural defense mechanism – the blood-brain barrier, which lines the blood vessels of the central nervous system, protecting the brain from circulating toxins or pathogens.
They also linked the molecules to a chemotherapy called doxorubicin. The treatment prolonged survival in mouse models of glioblastoma, an incurable cancer.
“This could be a way to hold therapies in place that don’t otherwise accumulate well in the brain so they can be more effective,” said Ben Umlauf from the University of Wisconsin-Madison.
“There are several disease processes that disrupt the blood-brain barrier and we could conceive of delivering a variety of different therapies with these molecules,” said John Kuo from the University of Texas in the US.
Life expectancy linked to a person’s walking speed
People who walk slowly have a lower life expectancy than those who walk fast, a recent study has claimed. According to the study published in the Journal of Mayo Clinic Proceedings, those with a habitually fast walking pace have a long life expectancy across all levels of weight status – from underweight to morbidly obese.
Underweight individuals with a slow walking pace had the lowest life expectancy (an average of 64.8 years for men, 72.4 years for women). The same pattern of results was found for waist circumference measurements.
Professor Tom Yates, the lead author of the study, said, “Our findings could help clarify the relative importance of physical fitness compared to body weight on the life expectancy of individuals. In other words, the findings suggest that perhaps physical fitness is a better indicator of life expectancy than body mass index (BMI) and that encouraging the population to engage in brisk walking may add years to their lives.”
Dr Francesco Zaccardi, co-author of the study, said, “Studies published so far have mainly shown the impact of body weight and physical fitness on mortality in terms of relative risk, for example, a 20 per cent relative increase of risk of death for every 5 kilograms per metres squared increase, compared to a reference value of a BMI of 25 kilograms per metres squared (the threshold BMI between normal weight and overweight).”
Last year, Professor Yates and his team showed that middle-aged people who reported that they are slow walkers were at higher risk of heart-related disease compared to the general population.
Pak man who crossed LoC in Tangdhar to undergo medical check up
Tangdhar, May 19 : Jammu and Kashmir Police has registered a case and taken into custody a Pakistani resident, who was...
Hurriyat ready to support if Indo-Pak start fresh talks on Kashmir : Mirwaiz
Srinagar, May 19 : Hurriyat(M) Chairman, Mirwaiz Umar Farooq on Sunday said they were ready to support the dialogue provided...
DC orders enquiry after pregnant woman denied ambulance for ‘shortage of fuel’
Rajouri, May 19 : Deputy Commissioner Rajouri has ordered an enquiry after a pregnant woman was denied ambulance “due to...
India, Pak armies trade fire in KG sector, ASI of BSF injured
Rajouri May 19: One ASI of Border security force (BSF) was injured after India and Pakistan exchanged firing last night...