Author: Sumra Aslam

A low-carb diet restricts carbs while emphasizing foods rich in protein and fats. People follow a variety of low-carb diets. Each diet is unique and based on various carbohydrate types and amounts. A low-carb diet involves lowering carbohydrate consumption from meals but not eliminating it. 

Dietary carbs have a bad rap for causing adverse effects on the body and causing weight gain. Although carbs are not harmful to your health, they are one of the most essential macronutrients your body needs for energy. Carbohydrates are broken down by the body into glucose, the primary source of energy for bodily functioning and physical activities.

People adopt low-carb diets to reduce weight because they believe carbs are unhealthy for their bodies. Carbohydrates are not harmful to your health instead, your body requires carbs to function properly. Carbohydrates obtained organically from plant-based sources are termed good or healthy carbs, such as nuts, seeds, cereals, lentils and so on.

According to recent research, 45-60% of the diet should be healthy carbs to provide energy to the body for better functions. They should not be entirely eliminated from the diet.

Foods for a low-carb diet:

A diet is high in protein and fat but low in carbohydrates. When you limit your carbohydrate intake, you must increase your protein and healthy fat intake.

You should include healthy natural and complex carb sources in your diet to meet your body’s needs. Natural plant-based sources, such as lentils, legumes, fruits, vegetables, grains, and so on.

Lean protein and healthy fats should be incorporated into the diet if you want to have a balanced and healthy life such as fish, chicken, lentils, quinoa, eggs, and so on. Nuts, seeds, avocados, fatty fish, and olive oil are examples of healthy fats.

Side Effects of Low-Carb Diet:

A low-carb diet can be beneficial for weight loss and other health benefits, but there are several adverse effects to following it for a long time.

The following are some of the side effects:

Constipation:

Constipation is a common symptom among persons who rigorously follow diets, particularly those for weight loss, due to their low fibre content. Low-carb diets are low in fibre content and this is a significant issue for these diets. High-fibre foods, such as grains and beans, are limited to a low-carb diet. Consume foods like beans, broccoli, cauliflower and chia seeds and stay hydrated to treat constipation but If the problem persists, visit a medical professional.

Fatigue:

When your body does not meet its needs, it becomes lethargic and lazy. Carbohydrates are the primary source of energy for our bodily functions, and your body requires energy to perform effectively. Make sure you get enough calories for your body. A low-carbohydrate and low-calorie diet will only harm you in the long term.

Nutritional Deficiencies:

A low-carb diet limits carbs and may deprive us of the essential vitamins and minerals found in fruits and whole grains. Dietary restrictions on essential nutrients result in nutritional deficiencies that your body requires. 

Headaches:

Headaches are common as a result of some weakness while starting a diet. Also, if you cut back on carbohydrates (natural sugar supply), headaches may arise. According to research, a low-carb or low-calorie diet worsens the severity of headaches.

Poor athletic performance:

Athletics require energy for intense sports, so they consume a high-carb diet before or after competition. Low-carb diets do not provide enough energy from stored glycogen, resulting in lower capacity and performance during vigorous activities.

Bad oral breath:

Low-carb diets are related to smelly breath. When your body fails to get enough energy from carbs, it begins to use your body fat as a source of fuel. Ketosis occurs as the body uses ketones to get fuel. They are removed from the body via urination or exalation, leaving bad breath.

Dehydration:

Low-carbohydrate diets can cause dehydration and electrolyte imbalances in the body. It is essential to stay hydrated and active during the beginning stages of your diet.

Muscle cramps:

Muscle cramps may occur in the body if you fail to get enough nutrients from your diet. Magnesium and potassium may regulate muscle contraction, and whole grains are high in these nutrients. Cutting up carbohydrates will result in deficiency and, as a result, muscle cramps interfere with muscle functions.

Sustainability:

Low-carb diets are challenging to follow at first, and some people fail to maintain dietary restrictions due to changes in the body.

Increased hunger:

A low-carb diet increases hunger and cravings at the beginning of your diet. Carbohydrates are an essential macronutrient that regulates blood sugar levels; if your body does not get enough carbs, blood sugar levels drop, leaving you hungry and causing sugar cravings. It could result in overeating and ultimately weight gain.

Brain fog:

If you don’t consume sufficient carbohydrates, your brain won’t get enough glucose to stabilise your mood and mental health. As a result, when your body works to regulate normal blood sugar levels, you may suffer mood fluctuations, sleep troubles and a foggy feeling.

Disruption of menstruation:

The low-carb diet stresses your body since it changes from carbs to fat storage to get the fuel for body functioning. As a result, your body’s hormones change, causing anxiety, mood swings, irregular periods, or even amenorrhea, particularly during the early stage of the diet.

If the low-carb diet has side effects, it also has health benefits. These kinds of diets are unhealthy for long periods of time and also have negative long-term effects on your health. As a result, it is essential to get the advice of a healthcare expert or a Dietitian before starting on any type of diet.

Low-Carb Diet Must-Have Foods:

There are some sources that you must consume when on a low-carb diet. 

The foods are as follows:

• Nuts
• Fruits
• Vegetables
• Lean protein

Nuts:

Nuts are high in magnesium, potassium, fibre and antioxidants which are beneficial for your health. Take unsalted nuts that are low in sodium and high in good fats. They contain a lot of omega-3 and omega-6 fatty acids such as almonds, cashews, peanuts and walnuts as they are low-carb nuts.

Fruits:

Fruits are nutritious sources that provide your body with essential nutrients. Not all fruits are high in carbohydrates, but they are a natural supply of carbohydrates and are beneficial for your body. Citrus fruit, cherries, apples, peaches, watermelon, kiwis, and berries all have minimal carb content but are high in antioxidants, vitamins, minerals, and fibre, which help protect your body from many infections and illnesses. You can consume two to three fruits per day on a low-carb diet.

Vegetables:

Vegetables such as cauliflowers, capsicums, tomatoes, broccoli, and green leafy vegetables are good suppliers. Low-carb vegetables are those that grow above ground. They are high in essential minerals, vitamins and antioxidants, which help to treat diseases including hypertension and diabetes.

Lean proteins:

Protein-rich yet low-carbohydrate options include poultry, meat, and seafood. Your body needs lean proteins to meet some of its needs. Fatty fish is the best source of nutrients for lowering high cholesterol levels.

Make a balanced meal plan while on a diet to meet your body’s requirements. Consult a dietitian for advice.

Post-Diet Side Effects:

When you decide to discontinue your low-carb diet, you may experience adverse effects. The following side effects include: 

• Hunger
• Fatigue 
• Bloating
• Irritability
• Weight gain

The body takes time to adjust when switching to a normal diet. It is essential to take small steps and gradually adjust your diet instead of changing it all at once.

The bottom line:

There are two sides to everything, just like a coin. If the low-carb diet has negative impacts, it may also have positive effects on health. It is best to always speak with a dietitian before making any dietary adjustments. They can give you the best advice depending on your medical history and health goals.

A urinary tract infection is affecting the urinary tract organs such as the kidneys, ureters, urethra, and bladder. Most infections occur and start from the lower urinary tract. It is caused by microorganisms (germs) specifically the bacteria Escherichia coli (E.coli), that enter the urinary system and induce infection. The bacteria are so tiny that they can be seen only with a microscope.

Women are more prone than men to develop urinary tract infections. It is more prevalent among mothers, babies, and elderly. UTI affects around 60% of women at a certain point in their lifetime.

The infection is quite painful and causes discomfort and urination problems. It primarily affects the bladder and urethra and is easily treatable with antibiotics. It might be severe if the infection spreads to the kidneys. 

Signs and symptoms of Urinary Tract Infection?

Urinary tract infection can cause a variety of signs and symptoms, depending on the individual and the area of the tract infected.

Lower tract UTI symptoms:

Lower tract infections affect the lower parts of the urinary system, including the urethra and bladder. Lower tract infections can cause the following symptoms:

• Frequent urination
• Rectal pain in men
• Pelvic pain in women
• Cloudy or bloody urine
• The dark colour of urine
• Urine that has a bad odour
• Increased urgency to urination
• Burning sensation during urination
• Urine colour changes like cola colour
• Pain and discomfort in the lower abdomen

Upper tract UTI Symptoms:

Upper tract UTI affects the upper part of the urinary system, such as the kidneys, and if not treated effectively, bacteria can spread from the infected kidneys to the blood, which can be deadly. It is known as urosepsis and causes severe symptoms such as low blood pressure and ultimately death.

Upper tract infections can cause the following symptoms:

• Fever
• Nausea
• Vomiting 
• Cold chills
• Pain in the backside
• Feeling tired or shaky

What causes Urinary Tract Infections?

Many germs reside on the skin lining of the vaginal and rectum sides. Some bacteria can enter the urethra and travel up to the bladder to cause infection. If the infection is not treated, it progresses to the kidney. If therapy is not received, it creates issues for a long time and remains in the urinary tract.

Women are more susceptible to infection since their urethras are shorter than men’s. The women’s entrance side is near the vagina and anus, where most bacteria live.

Germs can enter the female body in many ways, including sexual intercourse, but this infection is not contagious and cannot be passed on to another person.

Cause and Risk Factors of Urinary Tract Infection:

Various factors increase the likelihood of getting urinary tract infections in the body. Some of the causes and risk factors are listed below:

• Age
• Diabetes
• Pregnancy
• Menopause
• Sexual activity
• Kidney stones
• Previous history
• Female anatomy
• Birth control methods
• Urinary tract obstructions
• Weakened immune system
• Prolonged use of urinary catheters

Age:

Due to their weakened immune systems and other age-related changes in the urinary system, elderly and weaker persons are more likely to contract the infection.

Diabetes:

Women with uncontrolled diabetes have a higher risk of UTI because their immune systems are weak, making them unable to fight off infections in the body.

Pregnancy:

Hormonal changes in the body during pregnancy is the factor that increases your risk of infection.

Menopause:

Women who are going through menopause and have low estrogen levels in their bodies are more likely to develop UTIs.

Sexual activity:

Germs can enter the female urinary tract during sexual activity because they live near the vaginal surface and have access to it during intercourse.

Kidney stones:

A condition that obstructs urine flow, such as kidney stones, may raise the risk of urinary tract infection by holding onto urine.

Previous history:

If you have had a previous UTI infection, there is a possibilty that it will occur again since some risk factors from past infections may be present.

Female anatomy:

Women and men have diverse anatomy and body functions, so they may be prone to different risk factors depending on their gender. Women are more susceptible to infection because their urethras are shorter than men’s, allowing bacteria greater access.

Birth control methods:

Certain types of vaginal birth control methods increase the risk of infection by allowing it to enter throughout the process.

Urinary tract obstructions:

Urinary tract obstructions, such as kidney stones or prostate in males, provide them with a place to live in urine because they restrict the flow of urine and increase their chances of developing urinary tract infection.

Weakened Immune System:

Individuals with medical conditions or on drugs have weakened immune systems, putting them at greater risk of infection.

Prolonged use of urinary catheters:

Catheters are intended to be used for a short period in medical procedures, but if they are used for a long time period, the possibilities of infection, inflammation and difficulties increase.

In order to avoid complications and other health issues, it is essential to recognize the cause and risk factors of urinary tract infections and to adopt preventive measures. Several methods and therapies may be used to cure the infection before it becomes serious, but if it spreads, it will be challenging to manage. Seek immediate medical attention from a healthcare professional if you suspect any of these symptoms; they will provide you with the best therapy and advice.

How is Urinary Tract Infection diagnosed?

Urinary Tract Infection is diagnosed with many procedures such as patient history, signs and symptoms, physical examination and laboratory tests. A medical professional would inquire about your symptoms, examine you physically and if necessary, prescribe urine testing. 

The following are some steps taken to confirm a UTI diagnosis:

Medical History:

A healthcare professional will inquire about your medical history and symptoms, such as abdominal discomfort, burning sensations, an awful odour and the colour of your urine to diagnose a UTI.

Physical examination:

The physical examination involves symptoms such as stomach pain, fever, cold chills, or shakiness.

Urine Sample:

A healthcare professional will instruct you on how to collect a clean-catch urine sample. A clean-catch sample is collected throughout the stream rather than at its beginning to avoid contaminating the urine sample. Microbes from the close skin can penetrate the urine sample and contaminate it. 

Urinalysis:

It will be identified from urinalysis of urine samples done in the laboratory to examine whether there is involvement of bacteria, white or red blood samples or other reasons.

Urine Cultural Identity:

Urine cultural identity analysis is used to identify the bacterium that is being targeted. It is beneficial to recommend a specific antibiotic that will be effective for the infection, particularly in serious cases such as pregnant women.

The diagnosis of UTI will be confirmed following urine and identification analysis, as well as which antibiotics will be effective for treatment. So, if the condition is severe, it is essential to seek medical attention immediately. 

Chronic Urinary Tract Infection:

Most urinary tract infections are treated with antibiotics, but in certain cases, they do not and become serious, particularly in women. Other tests to screen for abnormalities are advised in this circumstance.

Here are some more tests to undertake in severe cases:

Cystoscopy:

A cystoscopy is performed under the direction of a senior doctor. A tiny camera is introduced via your urethra into your bladder to examine it for inflammation. A wire loop is inserted by a healthcare surgeon to remove a little piece of tissue from your bladder. The removed tissue is then sent to a laboratory to determine whether inflammation or cancer has occurred as a result of your current symptoms.

Ultrasound:

An ultrasound is performed by passing a device known as a transducer over your abdomen. The transducer creates a snapshot of your urinary tract organs on a monitor by using ultrasound waves to determine the cause.

CT (Computed Tomography) Scan:

Under senior supervision, a CT scan is performed to collect more snapshots of the urinary system in order to find the underlying problem. It helps to provide an in-depth view of the internal system.

IVP (Intravenous Pyelogram):

An intravenous pyelogram (IVP) is a procedure in which a dye is introduced into your body, which flows through your urinary tract. The abdomen is then X-rayed and the dye on the X-ray scan displays your whole urinary tract.

If your healthcare expert determines from the signs and symptoms that you are suffering from an upper tract infection, they will recommend a complete CBC (blood count test) and blood cultures alongside urine samples. Blood culture identification will identify whether an infection has spread to the bloodstream.

It is also possible that your infection is viral, in which case specific testing will be undertaken. It occurs in rare cases when you have a weaker immune system or have undergone another surgical procedure, such as an organ transplant.

Therefore, if you suspect symptoms, get expert medical attention and do not attempt self-medication. 

Types of Urinary Tract Infection:

Urinary tract infection can be categorized into many different types, and infection can occur in different parts of the urinary system. Every type has a distinct name depending on the location of the body.

The following are the most common types of Urinary Tract Infection:

Cystitis:

Cystitis is an infection that develops in the bladder part of the urinary tract and is the most common type of infection. It is induced by bacteria that enter the bladder through the urethra. Symptoms may include a burning feeling, dark urine, lower part discomfort and frequent urination.

Urethritis:

Urethritis is an infection that occurs in the urethra part of the urinary tract. Symptoms may include discharge from the urethra, burning sensations, and a frequent urge to urinate. Urethritis can also occur during sexual activities.

Pyelonephritis:

Pyelonephritis is the most serious infection that spreads in the kidney. If not treated promptly, it spreads from the lower to the upper parts of the urinary system. Their symptoms include high fever, intense discomfort, nausea, and vomiting. It can be dangerous if it spreads and necessitates immediate medical attention.

Urinary Catheters:

Catheters are meant to be used for a short period of time during medical processes, but if they are used for a longer period of time, the risk of infection, inflammation and complications rises. It is common in healthcare settings and the continued use of catheters puts them at a higher risk of infection.

Recurring UTIs:

Some people get ongoing urinary tract infections (UTIs), that occur in a short period of time. Recurrent UTIs could be caused by anatomical defects, urinary tract blockages or a compromised immune system.

Asymptomatic UTI: 

Asymptomatic UTIs have bacteria in the urine but do not cause symptoms. It does not require treatment unless it becomes serious and causes symptoms, but pregnant women must consider it if they experience discomfort, pain, or a burning sensation.

It is essential that you note that if you take it easy and do not seek treatment, UTI might be severe. If left untreated, it may be challenging to treat. The nature and severity of the infection will dictate the treatment. Seek advice, management and treatment from a healthcare expert.

Complications of Urinary Tract Infection:

Under professional supervision, urinary tract infections can be easily treated with medications. However, if left untreated, it can lead to major problems and complications that are challenging to treat. It also depends on the location of the infection, its intensity, and the individual’s health. 

Complications of the Urinary Tract Infection may include the following:

• If left untreated, it might result in permanent kidney damage due to the severity of the infection.

• It can induce sepsis, a potentially life-threatening infection that occurs when infection progresses to the upper urinary tract.

• UTIs during pregnancy may lead to low birth weight or maternal kidney infections, which can be harmful for both mother and baby.

• Women are more prone to recurring infections, and if it happens twice or three times in six months, it can worsen the situation.

• Inflammation and recurring infections can cause urethral narrowing, making it difficult to pass urine.

• Urinary tract infections can also cause high blood pressure, abscess formation in the kidneys and kidney failure, but only in rare cases.

• Urosepsis is a serious infection caused by bacteria entering the bloodstream through the urinary tract. It occurs when an infection is left untreated. 

It is essential to remember that when detected early on, UTIs are manageable with medications. In order to stop the rapid growth of a UTI and its possibility of complications, seek medical assistance. If you assume you have a UTI or encounter symptoms such as fever, severe discomfort or blood in your urine, it is essential to seek medical attention promptly to get effective treatment.

Treatment of Urinary Tract Infection:

The treatment for Urinary Tract Infection differs depending on whether the infection is bacterial, viral, or fungal. The healthcare specialist recommends treatment based on the cause of the problem. He will determine the results of your laboratory tests while providing you with a treatment plan.

Antibiotics are used to treat bacterial urinary tract infections (UTIs). Antivirals are used to treat viral UTIs. Antifungals are used to treat fungal UTIs.

Antibiotic treatment is determined by a number of factors, including the type of infection, symptoms, and underlying health issues. 

Here are some steps to take to treat a urinary tract infection:

Diagnosis:

Urinary Tract Infection is diagnosed using techniques, including a patient history, signs and symptoms, physical examination, and laboratory tests. A healthcare professional would ask about your symptoms, check you physically and recommend urine testing and urine culture to determine specific bacteria.

Infection type:

A healthcare professional will conduct laboratory tests to determine whether the infection is bacterial, viral, or fungal, and then recommend treatment options based on the infection.

Prescription:

If the infection is determined to be bacterial, he will give an antibiotic treatment to treat it. Antibiotics such as levofloxacin, ciprofloxacin, and nitrofurantoin are frequently prescribed. 

Antibiotics:

It is essential to pay attention and complete the entire antibiotic course according to instructions to ensure eradication and avoid antibiotic resistance. If you begin to feel better, do not interrupt the course.

Cranberry juice:

Cranberry juice is a remedy that may help prevent urinary tract bacterial infections in the future, but it can’t cure infections that have already begun. It is advised for individuals who have recurring infections.

Symptom reduction:

You can take pain relievers along with your antibiotic course to reduce symptoms like discomfort and pain if your doctor recommends it.

Take rest:

 You should get enough rest to support your body’s weakness and the treatment.

Hydration status:

Drink enough water to allow bacteria to drain out of the urinary system so you can get some relief.

Prevention:

Once you’ve fully recovered from your urinary tract infection, take preventative actions to keep yourself safe from infections in the future. This involves managing symptoms promptly, staying hydrated, cleaning yourself before and after sexual activity and prioritizing personal hygiene. 

Avoid irritants:

Caffeine, alcohol, spicy meals, deep-fried food and artificial sweeteners should all be restricted since they can irritate the bladder.

Follow-up:

It is essential to keep in touch with your healthcare professional and pay regular visits.

Progression:

Keep track of your progress to see if your symptoms improve. If your symptoms get worse, consult your doctor straight away.

It is essential to remember that a urinary tract infection can be severe when it spreads, necessitating hospitalization. Don’t take it easy and keep in touch with your doctor. Consult a doctor immediately if you have symptoms like a high fever, severe discomfort, nausea or vomiting. Always seek the advice of a healthcare professional for accurate guidance, early treatment and instructions.

Can a Urinary Tract Infection resolve on its own?

A urinary tract infection can sometimes resolve on its own, but this is not always the case. It is determined by the type, symptoms, severity and individual’s health status. When you notice symptoms, you must act quickly since they can become serious and spread. Most UTIs require antibiotic treatment to prevent future infections. It is best to seek early diagnosis and treatment to avoid complications. 

The Bottom Line:

Urinary tract infection is a common infection that can be easily treated with medications in its early stages; however, completing the antibiotic course is required to eliminate the infection. Take precautions after treatment to reduce risks. 

Maintain a balanced diet and drink enough water to keep your urinary system healthy. Consult your healthcare professional and share everything with them. Keep in touch to ask for appropriate guidance.

Do you think that all carbs are bad for your health? If so, you’ve shown up in the right place.

Dietary carbohydrates gained a bad rap for adverse impacts on the body and causing weight gain. Although all carbohydrates are not bad for your body, they are one of the most important macronutrients your body requires for energy. The body breaks down carbohydrates into glucose, the primary source of energy for bodily cells, found in many foods and beverages like bread, pasta, chips, rice, fruit juices and so on.

Carbohydrates are not harmful to your health instead your body needs carbs to work well. The naturally obtained carbs from plant-based sources are considered good or healthy carbohydrates. Here are some of the most common natural sources of carbs include:

• Nuts
• Milk 
• Peas
• Seeds
• Fruits
• Beans
• Grains
• Lentils
• Vegetables

However, some processed carbohydrates such as white bread, white rice, pasta, pizza dough etc can be bad for your health since nutrients and fibre have been removed during processing. They might lead to weight gain, high blood sugar and high blood pressure levels.

Is there such a thing as healthy and unhealthy carbohydrates?

Carbohydrates are classified as healthy (good) or unhealthy (bad) based on their nutritional value. They are categorized into three types: simple carbs, complex carbs, and refined carbs. 

Simple Carbohydrates:

The simplest form of carbohydrates is rapidly digested and can cause blood sugar to rise while leaving you hungry. These are referred to as unhealthy carbohydrates and may result in overeating and weight gain as well as other medical conditions like diabetes and hypertension.

The following are some of the most common sources of simple carbohydrates:

• Soda
• Honey 
• Candies
• Fruit juices
• Table sugar
• Baked goods
• Sugary beverages

Complex Carbohydrates:

The complex form of carbohydrates is digested slowly, resulting in the constant release of glucose in the blood while controlling blood sugar rises. Complex carbohydrates contain fibre, which slows digestion and keeps you fuller for longer. These are referred to as healthy carbohydrates, may help in weight loss and are ideal sources for type 2 diabetics. 

The following are some of the most common sources of complex carbohydrates:

• Oats
• Peas
• Corn  
• Beans
• Fruits
• Quinoa
• Lentils 
• Brown rice
• Vegetables 
• Whole grains 

Refined Carbohydrates:

The refined carbohydrates are produced during the manufacturing process, which removes the nutritional value while leaving the starch content of foods such as whole grains. As a result, you may lose fibre, vitamins, minerals and polyphenols. These are referred to as unhealthy carbs, but some of them may be part of a well-balanced diet that follows standard guidelines.

The following are some of the most common sources of refined carbohydrates:

• Beer 
• Pasta 
• Cakes 
• Biscuits 
• Pastries
• White rice
• White flour
• Pizza dough
• Sweet deserts
• Sugary cereals

How to make healthy carbohydrate choices for your body?

It is essential to emphasise nutritious and complex carbs for your body to maintain your health. 

Choose whole foods:

Adopt whole foods that are healthful complex carbs such as whole grains, fresh fruits, nuts, beans, fish, eggs and so on. They consist of fibre, nutrients, and the sustained energy your body needs to function properly.

Choose whole grains:

Choose whole grains over refined grains every time to gain the most health benefits, such as oats, barley, quinoa, brown rice, corn, etc. Search for whole-wheat or whole-grain products after thoroughly checking them.

Emphasise on fibre:

Consume fibre-rich foods such as fruits, vegetables, whole grains and legumes since they digest slowly and keep you fuller for longer, preventing overeating. These foods are also helpful in maintaining the stability of blood sugar and blood pressure levels.

Read nutrition labels:

When you go grocery shopping, look at the nutrition labels carefully to determine the levels of nutrients, fibre, and sugars and to ensure that they are 100% whole grain or whole wheat.

Protein and healthy fats:

Make healthful combos of complex carbs with lean proteins or healthy fats to prepare balanced meals that will provide you with the maximum health benefits while leaving you feeling satiated and energetic.

Home meals:

Cook your meals at home to ensure they are nutritious and well-balanced by using healthy ingredients.

Limit added sugars:

Sugars are empty calories that are added to cakes, pastries, deserts and other baked goods. You can eat them on occasion, but eating a lot of added sugars might lead to weight gain and other serious health problems.

Individual requirements:

Seek the guidance of a Dietitian to determine what is most beneficial to your health. Carbohydrates are incorporated into the diet based on your body’s needs, which are defined by factors such as goals related to health and activity levels.

Varieties:

Incorporate a variety of carbohydrates in your diet to make sure you receive all the nutrients you require to create balanced meals. Combine whole grains with colourful fruits and vegetables that are high in fibre, vitamins, minerals and antioxidants. 

Carbohydrate snacks:

Arrange carbohydrate-containing snacks in advance time, such as a fruit bowl, dry nuts or crackers, to avoid unhealthy snacking.

Dairy products with a low-fat content:

Opt for low-fat dairy products like milk, yoghurt, and cheese to cut calories and bad fats while still getting enough nutrients. 

The idea is to develop balanced meals with good carbs that satisfy your body’s needs and leave you energetic and healthy.

Snack sources for carbohydrates:

There are numerous healthy carbohydrate snack options to incorporate into your diet. Among them are the following:

• Fruits
• Carrots
• Granola 
• Quinoa
• Banana
• Popcorn 
• Nut butter
• Smoothies 
• Dried fruits
• Greek Yoghurt
• Hard-boiled eggs

You can also make mixed snacks from this food list, such as fruit salads, veggie salads, nut and fruit smoothies. 

What are the Energised Foods?

Energised foods offer your body continuous energy by providing nutrients, vitamins, minerals, carbohydrates, protein and fat. Choose foods that are not highly processed to help you beat fatigue, stay focused and boost your physical performance.

Make sure you pick up the most natural energised foods available to provide your body with the best. The best way to choose foods is simply to be aware of what you can eat that keeps you healthy and fueled throughout the day.

The goal is to keep blood sugar levels stable, so opt for low-glycemic-index foods with protein and healthy fats to provide your body with essential nutrients and sustained energy, such as eggs, fruits, yoghurt veggies, lean meat, fatty fish, and so on.

How should meals be divided throughout the day?

A nutrient-dense diet helps keep you healthy and energised for a longer period of the day. The pro suggestion is to set a timer and eat small, frequent meals every four hours to maintain a consistent supply of energy.

The body takes time to digest and break down large meals, which is why you feel sluggish after eating them. Dietitians recommend eating small, frequent meals to stay energised and healthy. Small meals and mindful eating are also helpful in weight loss. 

Foods to boost your energy:

Certainly, all foods can provide energy, but foods high in sugar are the worst options for your body as a constant supply of energy since they create a sugar crash by raising insulin levels, such as refined carbs. 

Complex carbs, protein and healthy fats take longer to digest but provide sustained energy throughout the day by satisfying your cravings.

Feeling low after eating? Here are some options for staying healthy and energised:

 Complex Carbohydrates:

Oats, brown rice, and quinoa are examples of whole grains that are high in fibre content, which takes time to digest but provides your body energy for a longer period and prevents sugar crashes. Avoid flavour-packed oats, which will make you hungry a while later.

Fruits:

Fruits high in natural sugars, fibre, antioxidants and vitamins, such as bananas, berries, oranges and dates, provide your body with constant energy and are instantly absorbed into the bloodstream without causing a sugar crash. If you don’t like entire fruits, you can blend them into smoothies or serve them with oats as a meal.

Vegetables: 

Green leafy vegetables like spinach, kale, and broccoli are a great source of energy. They are a powerhouse of nutrients rich in fibre, vitamins, minerals, and antioxidants that deliver significant energy boosts to the body. 

Lean Proteins:

Lean proteins, such as chicken, fish and turkey, are the best and light sources for physical strength and energy boosters for an extended period. Omerga-3 fatty acids suppress inflammation in the body, which causes fatigue.

Eggs:

Eggs are nutritious and high in protein, providing constant and sustained energy. They are also high in B vitamins, which allow enzymes to carry out their functions in the process of converting food into energy. Boiled eggs are the ideal and healthier option.

Nuts and Seeds:

Nuts are packed with energy that are low in sugar and high in fibre and protein. These are considered heart-healthy foods and overnight-soaked nuts deliver even more nutrients, boost energy and are easier to digest. 

Avocados:

Avocados are high in healthful fats and fibre and have a unique flavour that is commonly used in salad dressings. If you are low on energy, avocados are a good choice. Slice them on sandwiches or blend them into smoothies for a divine taste and energy boost. 

Legumes:

Legumes are known as the powerhouse of energy. Legumes such as beans, lentils and chickpeas are abundant in fibre, protein and other essential nutrients. You can add them to delicious recipes and even boil them to make divine bean salads. They are the most and healthiest solution for diabetic and heart patients.

Greek Yoghurt: 

Greek yoghurt is high in protein and probiotics, which help with muscle endurance and gastrointestinal health by providing sustained energy. Serve on salads with some fresh berries and a few drops of honey or syrup.

Dark chocolate:

Dark chocolate provides less sugar than milk or white chocolate. These are high in antioxidants and contain a small amount of caffeine, which boosts energy levels.

Water:

Water is the simplest and quickest source of energy. Dehydration can cause fatigue and inability to concentrate. Drink a full, big glass of water every hour.

Many other energy-boosting meals are not mentioned here. Energising foods are nutrient-dense foods and try to focus on whole foods, which are beneficial for your mind, body and soul.

What factors affect energy levels?

Diet, physical exercise, stress, lifestyle, sleep, and hydration status are all factors that might impact energy levels. You can improve these factors by optimising energy levels.

Here are some factors that may have an impact on energy levels:

Diet:

Consuming nutrient-dense and whole foods boosts energy levels. Consider meal times and prepare small, frequent meals every four hours to boost your energy levels throughout the day. Seek the assistance of a Dietitian to create customized meals.

Physical activity:

Involve in physical activities that improve your overall health by increasing circulation and energy levels. Do not perform vigorous activities without enough time for rest.

Sleep:

Quality and restful sleep are beneficial to maintaining energy levels and general health. It keeps you mindful, active and energised throughout the day.

Hydration:

Dehydration can cause exhaustion and in some cases, an inability to concentrate. Keep hydrated yourself by drinking plenty of water. 

Stress:

Long-term stress may lead to high levels of cortisol, a stress hormone, resulting in fatigue and a lack of energy. Consider stress-reduction practices such as deep breathing, yoga and so on.

Health status:

Anaemia, thyroid problems, hormonal fluctuations and other medical factors can all contribute to fatigue and low energy.

Other factors that affect energy levels include age, certain drugs and the environment. However, it is essential to pay attention and make modifications based on your needs and health status to boost your energy levels. 

A calorie is a unit of energy found when the body breaks down food and more calories weigh more energy.

Empty calories are derived from foods or beverages that supply energy but have little or no nutritional value, such as sugary snacks, candies or deep-fried foods. These are high in sugar and unhealthy fats, referred to as empty calories.

All foods provide us with calories or energy when we eat them, which fuel our bodies. Excess calories get stored in your body in the form of fat. People who want to be healthy or lose weight should avoid empty-calorie foods and instead focus on foods high in nutrients. 

The amount of calories required per day varies from person to person. The standard recommendation for calories are 2000 kcal/day, but this varies depending on the individual’s bodily needs, gender and goals.

Foods that have empty calories:

All foods give calories, but a few of them provide empty calories. Excessive consumption of empty calories leads to serious health problems, nutritional deficits and weight gain. 

The main sources of empty calories include refined foods, sugary drinks and highly processed foods. Foods high in empty calories can provide you with immediate energy but lack the nutrients your body needs. 

Certain foods and beverages with empty calories can be classified as sugars, fats, or alcohol.

Sugars:

Sugar is present in a variety of processed or baked foods and beverages, such as:

• Soda
• Cake
• Cereals 
• Candies
• Cookies
• Pastries 
• Fast food
• Soft drinks
• Doughnuts  
• Ice creams
• Condiments 
• Dairy products
• Milk chocolate
• Packaged juices
• Coffee beverages 

These are a few examples of foods high in sugar and deliver simply empty calories with little or no nutritional value. Limit your sugary food intake to maintain weight and overall health because you can’t survive on empty calories.

Fats:

Fats-containing foods may include:

• Chips
• Pizza 
• Burgers 
• Crackers
• Fatty oils 
• Fast food
• Sausages
• Condiments  
• French fries
• Highly processed meat

Unhealthy fats, particularly saturated or trans fats, provide empty calories with little or no nutrients. 

Alcoholic beverages:

Some alcoholic beverages provide only empty calories and are high in sugars and saturated fats such as beer, wine and liquor. 

Should you avoid empty calories?

It is essential to restrict your intake of empty-calorie foods, yet a small quantity of these foods is not bad. You can treat yourself frequently, but relying primarily on these foods will have serious consequences on your body, including weight gain, nutritional deficiencies and other serious health issues. Moderation is the key, so adopt healthier food choices for your body to live a quality life.

Tips to avoid empty calories:

People find it easy to get empty-calorie foods because they are readily available and simple to prepare. When adults and children go out, they simply eat fast food.

Here are some tips to help you change your eating habits:

• Plan meals and snacks in advance and cook at home.
• Fill the plates with nutritious foods to prevent eating empty calories.
• When you go grocery shopping, read the ingredient lists or nutrition labels carefully.
• Don’t purchase highly processed or baked foods and bring them home.
• If you don’t know how to cook, attempt to find healthy ingredients and watch tutorials.
• If you have a craving for sugary drinks or foods, look for healthier alternatives.
• Cutting back on alcoholic beverages is the wisest choice.
• Enjoy your empty-calorie treats mindfully but occasionally.
• Prepare meals in advance to avoid eating unhealthy snacks.
• While shopping, bring healthy options such as nuts.
• If you are short on time, cook your meals the day before.
• Avoid going outside if possible to avoid unhealthy options.
• If you are unable to make the right choices, consult your healthcare professionals.

What are the negative impacts of empty calories on your body?

Consuming empty-calorie foods on a daily basis has negative impacts on your body and may not provide you with any health benefits.

The following are some negative impacts that eating a lot of empty-calorie foods may have on your body:

Weight gain:

Empty-calorie food doesn’t provide enough nutrients and instead offers only calories, which leads to weight gain and obesity.

Inflammation:

A diet high in processed foods and sugars causes chronic inflammation in the body, which increases the risk of diabetes, heart disease and autoimmune disorders.

Nutritional deficiencies:

Consuming solely empty calories fails to provide your body with essential nutrients, resulting in nutritional deficiencies and affecting bodily functions.

Hormonal imbalances:

Sugary meals and unhealthy fats may affect hormonal functioning, producing changes in mood, hunger and metabolic hormones.

Chronic diseases:

A diet high in unhealthy fats, refined carbohydrates, and sugars raises the risk of chronic diseases such as cardiovascular disease, diabetes, hypertension, and cancerous tumours.

Dental Issues:

Sugary foods affect your oral health, producing tooth pain and cavities.

Mood changes:

Diets high in sweets and unhealthy fats may cause variations in mood, anxiety and depression due to hormonal changes.

Lack of satisfaction:

Empty-calorie foods don’t have enough fibre and protein and may leave you hungry after a while, causing you to crave more, which leads to overeating.

Digestive issues:

An empty-calorie diet high in sugar, salt, and spicy food can induce digestive problems such as constipation, heartburn, ulcers and gastrointestinal issues.

Reduced energy levels:

Empty-calorie foods provide instant energy but then create an energy crash, leaving you fatigued, lazy and drowsy.  

Compromised Immune System:

A nutrient-deficient diet can weaken your immune system, leading to increased infections, sickness and other health issues.

Skin Issues:

With other health issues and hormonal imbalances, a diet high in sugars and unhealthy fats will transform your skin and cause acne, scars, wrinkles, dullness, and so on.

In order to have quality and optimal health, it is essential to support nutritious foods while avoiding unhealthy ones. These foods can lead to long-term health problems and speed up ageing. Reconsider your food choices that provide your body with vital nutrients to help maintain your health. Seek assistance from healthcare professionals or Dietitians for the best possible guidance.

A healthy lifestyle is a way of living life that prioritises and supports healthy choices and improves physical, mental and emotional health.

It is defined as a balanced life based on healthy choices. It is difficult to develop a healthy lifestyle but beneficial to your mind, body and soul. It may be challenging at first, but after you follow this lifestyle, you will love having an ideal and healthy body. 

A healthy lifestyle requires not only eating a balanced diet and doing regular exercise but also avoiding smoking and drinking, adopting a positive mindset, relaxing and surrounding yourself with kind people.

What are the key ways to measure healthfulness?

Healthfulness is simply a way of promoting good health. There is no single technique for determining healthfulness, but many factors are required to consider it a healthy lifestyle. 

Here are some key methods for measuring healthfulness:

• Lifestyle factors
• Environmental factors
• Social factors
• Physical health
• Emotional and Mental Health

Lifestyle factors:

• Diet:

A balanced diet is rich in whole grains, fruits, vegetables, lean proteins, healthy fats, nuts and seeds. 

• Physical activity:

Engage in physical activities or develop a routine of walking for at least 45 minutes every day.

• Sleep:

A minimum of 8 hours of quality sleep is required to support a healthy lifestyle.

• Smoking and alcohol:

Avoid smoking and alcohol consumption because they are harmful to your health.

• Drugs:

Avoid self-medication, your body does not always require drugs. Instead, adopt a healthy lifestyle.

• Screen timing:

Reduce your screen time as much as you can, especially in low-light settings, as it affects your health. 

Environmental factors:

A healthy environment helps promote a healthy lifestyle while minimising harmful effects on the environment like air pollution, disease-causing microbes and poor water quality. Societies may reduce exposure to diseases and pollutants that have damaging effects on the body by focusing on environmental health. Maintaining a healthy environment is essential for supporting people in improving their overall quality of life. 

Social factors:

• Social connections:

Stay away from unhealthy and toxic relationships and surround yourself with positive people to improve your mental health.

• Work-life: 

It is essential to keep positive workplace relationships because office politics can negatively impact your emotional well-being.

• Education:

Lack of education is linked to lower incomes, which impacts the environment and health, causing people in poorer socioeconomic situations to have more health issues.

Physical health:

• Body weight:

Body mass index (BMI) is a measurement that indicates whether you are normal, underweight, overweight, or obese. 

• Physical fitness:

It is essential to assess your physical fitness and capabilities, such as strength of muscles, energy levels and flexibility.

• Body composition:

Measuring your body composition allows you to evaluate your body fat and mass.

• Blood sugar levels:

Monitoring blood sugar levels daily is a crucial step to managing the long-term risks of diabetes and living a healthier lifestyle.

• Blood pressure:

Monitoring blood pressure on a routine basis is essential for managing long-term cardiovascular risks and maintaining a healthier lifestyle.

• Cholesterol levels:

Conduct cholesterol level laboratory tests every three to six months to monitor LDL, HDL and triglyceride levels to determine heart health.

Emotional and Mental health:

• Stress:

Examine your state of health to cope with your stress, you must implement stress-reduction strategies into your daily routine.

• Mental health status:

Conducting a self-assessment of your mental health status is essential for your health. If you experience anxiety or depression, visit a specialist. 

• Emotional health:

Emotional wellness is the ability to manage and control emotions. It includes the ability to build and maintain positive relationships. However, It is essential to control emotions and cope with the challenges of life. 

Healthy Behaviours:

Healthy behaviours are health-related habits that involve daily activities. It introduces healthy habits throughout the day to promote a healthy lifestyle. People find them hard to manage, but if you include them in your routine, you will appreciate their benefits and begin to live with these habits. These are intended to improve physical, mental and emotional health. 

Here is how you can improve your daily life by incorporating some healthy habits:

Clean and healthy eating:

Choosing a balanced and healthy diet is essential for promoting a healthy lifestyle. A clean and nutritious diet includes fruits, vegetables, whole grains, nuts, seeds, lean proteins and healthy fats that are made at home with healthy ingredients.

Mindful eating:

Mindful eating and portion control help you to avoid overeating so you will not get overweight.

Home meals with family:

Home-cooked meals are the healthiest option and it is recommended to avoid eating junk food at regular intervals. Family meals allow you to spend time with your family and parents and staying in touch with them is a strong way to promote healthy living. It is also beneficial to your mental and emotional well-being.

A restful night sleep:

According to research, a lack of sleep may cause hunger hormones out of control, perhaps leading to overeating. A restful night sleep is beneficial for your physical, mental and emotional well-being.

Brush and floss daily:

Make a habit of brushing and flossing every day to keep your teeth, gums and mouth healthy and disease-free.

Healthy Snacks:

Replace sugary and fatty snacks with healthy alternatives such as fruits, nuts, kebabs, homemade granola and so on.

Regular walk:

A daily walk of 30 to 45 minutes keeps you healthy, fit and active. It not only benefits weight loss but also regulates the levels of blood pressure and blood sugar.

Positive mindset:

A positive mindset, gratitude and a focus on the positive aspects of life are beneficial to overall health. 

Smiling and laughing aloud:

Life is full of ups and downs, so don’t try to control them. Instead, surround yourself with positive people and smile several times to be joyous. It may help you deal with challenging situations.

Hydration status:

Drink plenty of water to stay hydrated and healthy, especially in the summer season. It will also support the body functions.

Health check-ups:

Maintain communication with your family doctor or other professionals and consider frequent check-ups to support healthy living.

Personal Care:

Maintain appropriate hygiene and cleanliness to live a healthy and disease-free life.

Stay out of the sun:

Keep yourself safe from harmful rays, especially from 10 AM to 3 PM, as they can burn your skin and affect your health. When going outside, use a headpiece or sunglasses and a sun protection factor (SPF) of 30 or higher.

How to create Positive Health Habits?

Creating positive health habits involves purpose, dedication, patience and consistency. These positive habits can have a significant impact on the quality of your life in the long run. You need to take small steps and not rush through it because it is an extended journey.

Here is a guide to developing good health habits:

Start slowly:

Change one thing at a time and notice the benefits and if it works for you. 

Start small:

Make minor adjustments and move slowly, doing so may make it easier for you to adapt to changes and prevent you from feeling overwhelmed. 

Set clear goals:

Set your goals and be clear about what you want to achieve before you start anything. 

Find out what works:

Take one step at a time and focus on what works best for you. If you enjoy walking, start slow and gradually increase your time. 

Celebrate small wins:

Celebrate your small health gains and reward yourself, doing so may inspire you to keep moving forward. 

Make an accountability partner:

Making an accountability partner or starting your journey with a friend or family member may help you stay motivated and committed.

Use reminders:

Create a detailed schedule for your daily activities and set reminders to complete them on time. Use the notepads on the gadgets to serve as a reminder.

Identify and Address Problems:

Find solutions to your problems and strive to resolve them as soon as possible. Learn how to overcome challenges to a healthy lifestyle.

Adapt and Modify:

Life is unpredictable, with ups and downs, so learn to be adaptive and adjustable. Always be ready to confront challenges, don’t panic and adjust your schedule accordingly.

Check your progress:

Make small goals, create a calendar and mark your successful goals daily. This behaviour might help you stay motivated and devoted. 

Patience:

According to a study, it could take weeks to months for a behaviour to become a habit and patience is needed to achieve those goals.

Consistency:

This is a well-known saying, ‘Consistency is the key to success,’ so be consistent in whatever you do daily and consider positive habits.

Bad habits are difficult to quit, but if you shift to a better lifestyle, you will not be regretful. Healthy habits lower the risk of diseases and enhance your physical, mental and emotional health. Make your health and fitness goals a reality by consulting with healthcare professionals or certified dietitians who can provide you with personalised advice based on your health needs.

Benefits of Adopting a Healthy Lifestyle:

Adopting a healthy lifestyle is the best commitment you can make to yourself because it offers several benefits. The better the quality of your life, the healthier your body and mind are going to be. Prioritise your mental and physical health by embracing healthy behaviours and a positive mindset.  

The benefits of leading a healthy lifestyle include the following:

Better skin:

Adopting a healthy lifestyle helps to clear up your skin. Acne is the leading cause of bad skin, which affects your confidence and makes you appear dull. You could get clear skin if you follow a healthy diet free of dairy and sugar. According to a study, dairy and sugar consumption cause acne in many people.

Better sleep:

When you feel healthy and happy, you sleep well and when you sleep well, you feel good and energetic all day. It is all due to good living practices, which encourage better sleep.

Boosts energy:

A nutritious diet combined with regular physical activity and quality sleep helps to alleviate anxiety levels while boosting your mood and energy. 

Saves money:

The healthier you are, the fewer chances of visiting medical professionals, which saves you money. Some undesirable habits, such as fast food consumption, smoking and drug use, all are expensive. 

Combat diseases:

Maintaining a healthy lifestyle reduces the risk of certain diseases such as diabetes, cardiovascular disease and hypertension. A good diet, exercise and stress management techniques help regulate the levels that have negative impacts on the body.

Improves longevity:

According to research, people who walk for at least 30 minutes every day live longer lives and even walking for 12 minutes every day adds years to your life. People in good health appear to be living longer, a healthy lifestyle is essential if you hope to improve your lifespan.

Improved memory:

Eating habits, physical activity and stress levels influence cognitive functioning, so adopting healthy behaviours may improve memory, focus and mental performance.

Weight maintenance:

Eating healthy foods and walking alone can help you manage your weight. Although losing weight is not your goal, regular exercise and a healthy diet can boost your metabolism, immune system and energy levels, which helps in weight maintenance. 

Stronger muscles and bones:

Regular exercise and a protein-rich diet strengthen your muscles and bones. When your bones and muscles are strong, your body is more active. 

Improved mood and more happiness:

Regular exercise and a nutritious diet can increase the amount of neurotransmitters that promote happiness and improve mood. Small acts can have a significant impact over time, but when we feel fatigued, stressed or unwell, happiness may feel far away, therefore living a healthy lifestyle is essential.

Improved confidence: 

A healthy lifestyle can boost your self-esteem and confidence by helping you achieve your health, fitness, and skin goals.

Improved quality of life:

A healthy lifestyle and healthy behaviours enhance the quality of life by lowering stress and boosting energy levels.

It is essential to motivate yourself frequently to avoid being overwhelmed. Don’t be discouraged if you miss a day or an activity, it is natural. If your goals include healthy eating and weight management, you can always seek assistance from healthcare professionals or nutritionists.

Tips to maintain a Healthy Lifestyle:

Everything appears difficult at first, before becoming simple and easy. A healthy lifestyle focuses on your physical, mental, and emotional well-being and benefits you in multiple ways. What more could you wish than to have a disease-free, happy, healthy and positive life? 

Here are a few tips to maintain a healthy lifestyle:

• Plan your meals and snacks to avoid unhealthy options.
• Breakfast is the main meal of the day and should not be skipped.
• Include variety in your food plan to avoid getting bored with particular selections.
• While preparing meals, add healthy ingredients to meet your nutritional needs.
• Emphasise mindful eating and eating slowly to prevent overeating.
• Limit your consumption of salty, sugary and fatty foods.
• Limit your outings or order your customised meals.
• Take recommended multivitamin supplements to keep a balance.
• Keep track of your body weight and weigh yourself once a week.
• Drink 10 to 12 glasses of water every day to stay hydrated and fresh.
• Limit sugary drinks, juices and energy drinks.
• Make a sleeping routine of at least eight hours per night.
• Make your plans around going to bed and getting up early.
• Maintain your physical fitness by exercising or walking regularly.
• Maintain good hygiene and keep yourself clean.
• Prioritise real-time interactions above screen timings.
• Spend time with family and friends and connect with nature.
• Surround yourself with positive-thinking people who encourage you.
• To live a healthier life, avoid smoking and drinking alcohol.
• Manage stress using stress-relieving strategies.
• Find positive ways to deal with your emotions.
• Celebrate your small wins and reward yourself to keep you motivated.
• Take notes every day or mark your calendar with desired outcomes.
• Schedule routine check-ups to keep track of your health.
• Be persistent, consistent and committed.

These are some of the tips for maintaining a healthy lifestyle, but remember that consistency is key and every day is a chance to transform your life. 

The Bottom Line:

It is essential to remember, that everything seems difficult before it becomes easy and adopting a healthy lifestyle does not last months or years, but a lifetime. However, it will take your dedication, patience, effort and time.

It is best to begin slowly and with small goals, then make improvements gradually. Set your clear goals and start by seeking the right advice from your healthcare professional or a Dietitian.

A gluten-free diet is an eating pattern that excludes gluten-containing foods from the diet. Gluten is a protein found in grains, rye, barley, wheat and whole wheat products. Gluten occurs naturally in foods, however, it is also added during the processing of foods, such as ice creams, soy sauce, dietary supplements, some medications and beauty products. 

Whole foods include fruits, vegetables, eggs, meat, rice and processed gluten-free foods like bread, pizza, pasta and cereals all are included in a gluten-free diet. People believe a gluten-free diet means no carbohydrates, but this is not true. Some carbs, such as potatoes, rice and beans are gluten-free. 

Eliminating gluten from your diet might seem to be a difficult task. Fortunately, there are various healthful and delicious gluten-free foods available naturally. The gluten-free diet claims some health benefits that include improved health, weight loss, higher energy levels and more, although additional research is required.

Who can not tolerate gluten?

Celiac Disease

Most people are intolerant or sensitive to gluten-containing foods, known as celiac disease. It is a digestive and immunological disorder in which the body attacks the small intestine lining, causing bloating, diarrhoea, belly discomfort, nausea and other symptoms. 

Celiac disease patients can not digest gluten and have to stick to a gluten-free diet for the rest of their lives. If it is not addressed carefully, it may interfere with the absorption of nutrients and produce long-term digestive issues.

If you have celiac disease, you must avoid gluten to prevent severe pain and adverse effects. If ingesting gluten causes discomfort, your doctor may advise you to test for celiac disease.

Celiac disease patients frequently suffer from digestive symptoms such as:

• Bloating
• Diarrhoea
• Constipation 
• Stomach pain
• Stomach discomfort

Some patients might suffer from other symptoms that include:

• Anaemia
• Depression
• Skin rashes
• Weight loss
• Low energy levels 

These symptoms are usual in several other medical disorders, which makes celiac disease complicated to identify. It is best to seek medical assistance from healthcare professionals. 

Non-Celiac Gluten Sensitivity (NCGS)

Non-celiac gluten sensitivity is also named gluten intolerance, similar to celiac disease but is not caused by the immune response. Gluten intolerance is not clearly defined, however, if someone consumes anything containing gluten, it may give them discomfort. 

NCGS can be challenging to diagnose because there are no tests to identify gluten intolerance. There could be an elimination phase, such as a low FODMAP diet, an eating pattern that avoids food that irritates the gut, such as wheat and wheat derivatives. FODMAPs are short-chain carbohydrates which can induce digestive issues when eaten in large quantities.

NCGS patients may suffer from symptoms such as:

• Gas
• Fatigue
• Bloating 
• Diarrhoea
• Headaches
• Constipation
• Stomach pain

It is best to consult a healthcare professional with knowledge of these conditions before starting on a gluten-free diet.

Gluten Ataxia

Gluten ataxia is an autoimmune disorder like celiac disease but in this condition immune system mistakenly attacks the nervous system in response to gluten intake, which may affect balance and coordination and cause difficulties in movement. A gluten-free diet is advised to help with symptoms and protect the nervous system. 

The common symptoms may include:

• Tremors
• Headaches
• Difficulty walking
• Difficulty balancing

Wheat Allergy:

Wheat allergy is an allergic reaction caused by the proteins found in wheat. It is an autoimmune reaction to gluten in the body or another protein found in wheat. 

The immune system produces an antibody against the protein, triggering an immunological reaction that can cause congestion, difficulty in breathing and other symptoms.

Wheat allergy is diagnosed using history, medical tests and allergy testing, which includes specific antibody tests. Wheat and wheat-containing products, such as bread, pasta, cereals and others should be avoided at all costs.

Wheat-allergic people may suffer from symptoms such as:

• Swelling 
• Sneezing
• Skin rash
• Headaches 
• Nasal congestion
• Difficulty breathing
• Stomach discomfort

Anaphylaxis, a potentially fatal allergic reaction, may occur in severe cases. It is advised that you seek medical help from a qualified practitioner.

What other problems gluten can cause?

Gluten is a protein that creates problems in people who cannot tolerate gluten or wheat. Gluten can produce unpleasant symptoms such as frustration, excessive wind, poor concentration, abdominal pain, bloating and constant body aches and pains in many individuals.

Although dietary sensitivity to wheat or gluten is thought to be relatively common, determining the cause of these symptoms is critical to ensure that no severe medical problems, such as celiac disease, are present.

Health Benefits of Gluten-Free Diet:

A gluten-free diet can be beneficial for individuals, who are sensitive to gluten, wheat or gluten-containing products, resulting in celiac disease, non-celiac gluten sensitivity, wheat allergy or gluten ataxia. The gluten-free diet is vital for those suffering from these conditions but has limited substantial benefits for others. 

Here are the health benefits for gluten-intolerant individuals:

• Intestinal line recovery
• Symptoms relieving
• Prevention of Anaphylaxis
• Prevention of complications
• Improved standard of living

Intestinal line recovery:

A gluten-free diet restores the intestinal lining, which may have become inflamed or irritated by consuming gluten. 

Symptoms relieving:

A gluten-free diet can help relieve symptoms, triggered by gluten or wheat consumption, such as bloating, skin rash, diarrhoea, constipation, and neurological problems.

Prevention of Anaphylaxis:

Anaphylaxis is a potentially fatal condition that can be prevented by eating a gluten-free diet and may be effective for severe allergic reactions.

Prevention of complications:

Following a gluten-free diet can help you reduce the chances of severe and long-term issues. If you are gluten or wheat-intolerant, stop consuming foods containing these ingredients to prevent potentially life-threatening problems.

Improved standard of living:

A gluten-free diet may improve your standard of life and overall health by alleviating the unpleasant signs and symptoms of the condition. 

It is possible that eliminating gluten may provide additional health benefits, but this is not always a guarantee, particularly for people who do not have these problems. For example, cutting calories and making better dietary choices could result in weight loss.

According to several studies, a gluten-free diet may help treat the following other diseases.

• Schizophrenia
• Fibromyalgia
• Endometriosis
• Irritable bowel syndrome IBS

Schizophrenia:

A gluten-free diet helps schizophrenia patients by relieving symptoms and improving functionality. 

Fibromyalgia:

According to one study, cutting out gluten significantly decreased the severity of discomfort and alleviated fibromyalgia symptoms.

Endometriosis:

A gluten-free diet followed for one year improved the unpleasant and painful symptoms of endometriosis patients, according to a research study.

Irritable bowel syndrome (IBS):

Irritable bowel syndrome can be alleviated by adopting a gluten-free diet for three months, which reduces gastrointestinal symptoms and improves the quality of life.

The diet may be good for athletes to boost performance, but it is essential to seek professional counsel or approval before considering it.

Can you follow a gluten-free diet to lose weight?

A gluten-free diet eliminates gluten-containing foods such as processed foods, refined carbohydrates and bakery items. So, people adopting gluten-free diets may lose weight, but this is not guaranteed. If you are healthy and intend to follow a gluten-free diet, you need to control your portion sizes, engage in regular exercise and change your lifestyle to lose extra kilos.

Keep in mind that there is no clinical evidence that eliminating gluten can result in weight loss. Healthcare specialists do not recommend a gluten-free diet solely for weight reduction because you lack nutritious value from whole grains, therefore it is essential to visit a professional for medical examination and diagnosis before starting a gluten-free diet.

If you don’t have celiac disease, is there any risk in adopting a gluten-free diet?

Gluten is a protein and plays a part in certain conditions. There is the risk of losing nutritional value, fibre content and micronutrients provided by whole grains. Whole grains are essential in managing blood sugar and cholesterol levels for individuals with heart disease or diabetes.

Gluten-free foods are packed with vitamins, minerals, zinc, calcium, iron and B vitamins. If you do not have celiac disease, eliminating processed foods is more effective than avoiding gluten-containing meals. Other unhealthy ingredients present in processed foods include fat, sugar, and sodium.

Consulting and seeking advice from your healthcare expert is essential to finding all of your clarifications on the gluten-free diet and its pros and cons. They can provide you with a thorough guide on what to eat and what to avoid based on your health state and body needs.

Who shouldn’t follow a Gluten-Free Diet?

A gluten-free diet is required for patients with celiac disease, NCGS, wheat allergy or gluten ataxia. The diet was designed specifically for these individuals, so if others opt to follow it, they may encounter challenges as well as benefits.

The following group of individuals should not follow a gluten-free diet:

• Individuals who have no gluten-related issues because it might cause nutritional imbalances and health risk factors.

• Individuals who desire to lose weight and adopt a gluten-free diet may suffer from nutritional deficits.
• Individuals who believe a gluten-free diet is a healthy option for them without addressing medical reasons or visiting healthcare professionals. 
• Children who do not need to avoid gluten for health concerns shouldn’t adopt a gluten-free diet.

It is essential to seek the advice of a healthcare professional or a dietitian before making self-decisions. They can assist you in determining the right nutrition plan based on your health needs and concerns.

Foods to Eat:

There are numerous options for gluten-free diets so you may enjoy both your favorite and healthful foods.

Here are some examples given below:

A gluten-free diet may be a healthier option if prepared properly with the guidance of a Dietitian. You may make a variety of delicious and healthful recipes using your favourite ingredients. These diets may be costly, but there are alternatives and it is wise to read nutrition labels before purchasing anything. 

Foods to avoid:

A gluten-free diet may be challenging at first because gluten is found in many ingredients, such as wheat, the most common source of gluten, in various food items.

Some gluten-containing foods include:

• Wheat flour
• Wheat bran
• Barley
• Rye
• Malt
• Spelt
• Durum
• Kamut
• Semolina

Ingredients that might contain gluten include:

Gluten-free products have become easily accessible, but you must read the labels carefully. Consult your Dietitian, they will be able to suggest the most suitable gluten-free products based on your preferences and needs.

The bottom line:

It’s essential to note that gluten-free diets are primarily designed for those with celiac disease, NCGS, wheat allergies and wheat ataxia. If people who do not have these conditions switch to a gluten-free diet, they may have nutritional deficits or weakness, especially in youngsters. Always get personalized advice from your healthcare professional or a Dietitian. 

Myositis is a combination of the terms “myo” which refers to muscles and “itis” which refers to inflammation. Chronic inflammation of the muscles is known as Myositis. Swelling comes and goes gradually as a result of muscular inflammation. It is a condition where the immune system attacks the muscles, making them weak, fatigued and painful. 

Myositis is a type of myopathy, which is a broad term for a condition that affects the muscles connected to your bones. If left untreated, it worsens over time. Myositis commonly affects the muscles required for movement, such as the shoulders, arms, hips, abdomen and legs. Muscle weakness in the eyes, mouth, and oesophagus may occur in some individuals. 

Myositis can affect adults as well as children of all ages. Women are at a greater risk of affecting by this condition than men. Medication and exercise may help in certain situations, but finding the proper treatment requires time.

What causes Myositis?

Myositis may be caused by several factors, although the specific cause of myositis is unknown. 

Here are a few factors which might cause the development of Myositis:

• Injury
• Infection 
• Drug toxicity
• Inflammation
• Autoimmune response
• Inflammatory autoimmune disorders

Injury:

Muscle injuries from accidents or sports-related situations produce muscle pain and swelling, which can lead to inflammation and muscle damage.

Infection:

Environmental factors such as viral or bacterial infections have been linked to the development of myositis. Viruses such as the common cold, HIV and flu viruses are examples of what might cause Myositis. 

Drug toxicity:

Certain drugs like alcohol, cocaine, alpha-interferon and statins may cause short-term muscle weakness, but this can happen in drug interactions in rare instances.

Inflammation:

Inflammation is a common symptom of Myositis. The early inflammation in muscle may be caused by the immune system’s reaction to an infection or various other factors.

Autoimmune response:

Myositis is an autoimmune disease in which the immune system mistakenly attacks the muscles in response to an infection in the body, resulting in muscle weakening, swelling, inflammation, and damage.

Inflammatory autoimmune disorders:

Myositis has been linked to various inflammatory disorders such as lupus, rheumatoid arthritis and scleroderma. These are usually the most significant causes and required a longer period for treatment.

Inflammatory disorders that can lead to serious Myositis may include:

• Polymyositis
• Dermatomyositis
• Inclusion-body myositis

How is Myositis diagnosed?

Myositis is a rare disease that is difficult to identify since the most prevalent sign of myositis is muscle weakness or soreness, which can occur in many other conditions. 

Myositis diagnosis can be challenging and requires careful consideration and evaluation from healthcare professionals.

The healthcare professional examines you based on your symptoms. The diagnosis of Myositis requires a variety of methods, which may include:

• Medical history
• Physical examination
• Blood tests
• Muscle biopsy
• Electromyography
• Genetic testing
• Myositis-specific antibody tests
• MRI (magnetic resonance imaging)

When you have pain or weakness, it is essential to seek the appropriate advice. Effective management and therapy depend on early diagnosis.

Symptoms of Myositis:

Myositis symptoms vary depending on the type or severity of the disease. Muscle weakness is the most common sign of myositis. 

Symptoms of myositis include:

• Rash
• Fever 
• Fatigue
• Swelling
• Weight loss
• Inflammation 
• Skin changes
• Night sweats
• Muscle weakness
• Joint or muscle pain
• Difficulty climbing stairs
• Difficulty walking and standing
• Trouble breathing or swallowing
• Difficulty sitting or lying positions

Different forms of Myositis might have different signs and symptoms that vary from person to person. If you suspect 50% of these signs or symptoms, you need to seek medical attention from a healthcare professional to ensure proper diagnosis, management and treatment.

Risk factors of Myositis:

Various factors raise the probability of developing this disease.

The following are some of the risk factors:

• Age
• Gender
• History
• Autoimmune diseases
• Environmental factors

Age:

Myositis can affect persons of various ages and different kinds of myositis affect different age groups. Polymyositis and dermatomyositis primarily affect persons aged 30 to 60 while inclusion-body myositis affects older adults aged 50 to 60.

Gender:

Myositis can affect both genders, however, women have been scientifically shown to be twice as likely as males to develop the condition in dermatomyositis.

History:

Myositis is not genetically inherited but family records of autoimmune conditions including myositis, may raise the likelihood of developing the disease.

Autoimmune diseases:

People who suffer from autoimmune disorders such as lupus, rheumatoid arthritis, or other medical conditions are more likely to develop Myositis.

Environmental factors:

Certain factors that induce the condition may include infections, drugs, or some incidents that increase the likelihood of developing Myositis. 

The risk factors may increase the likelihood of having Myositis, however, the exact cause is unknown. It is essential to seek medical advice from a healthcare professional about your health and condition.

Complications of Myositis:

Myositis, if left untreated or poorly managed, can lead to complications, and the underlying cause must be addressed. 

Myositis complications may include:

• Muscle weakness
• Dysphagia (difficulty swallowing)
• Muscle atrophy (loss of muscle mass)
• Functional impairment
• Dermatomyositis
• Respiratory complications
• Depression

Muscle weakness:

Prolonged muscle weakness can cause challenges with daily tasks, reduced movement and a decline in overall health quality.

Dysphagia:

Dysphagia is a difficulty in swallowing that can be severe when untreated and can make eating and drinking problematic.

Muscle atrophy:

In severe situations, muscular inflammation causes muscle damage and atrophy, resulting in chronic weakness and trouble moving.

Functional impairment:

Chronic muscle weakness can cause functional impairment, making it difficult to do muscle-strengthening tasks like climbing stairs, moving objects and rising from a seated or lying position.

Dermatomyositis:

Dermatomyositis is a condition in which the skin undergoes changes and produces purple-red rashes, which if left untreated, can progress to severe skin complications.

Respiratory complications:

In serious situations of muscle weakness, difficulty breathing may occur, leading to respiratory problems, which can be a life-threatening symptom.

Depression:

Prolonged myositis can have emotional and psychological effects, such as anxiety, depression, and stress.

It is essential to seek assistance from a healthcare professional if you notice the symptoms, as treating severe cases can be challenging. Early identification and treatment of the condition might reduce symptoms and risk for complications.

Types of Myositis:

The following are five types of myositis:

1. Polymyositis 
2. Dermatomyositis
3. Toxic myositis
4. Juveline myositis
5. Inclusion-body myositis

They all are classified as inflammatory myopathies because they develop muscular inflammation and damage.

Polymyositis:

Polymyositis is an autoimmune condition which causes muscular weakening, inflammation and pain. It begins near the trunk muscles (proximal muscles), such as the shoulders and hips and expands gradually over time. 

The symptoms of Polymyositis patients may include:

• Fever
• Fatigue
• Weight loss
• Muscle pain
• Hoarse voice
• Muscle weakness
• Chronic dry cough
• Difficulty breathing
• Difficulty swallowing
• Trouble in lifting objects
• Difficulty climbing stairs
• Difficulty standing from a seated position

Dermatomyositis:

Dermatomyositis is an autoimmune condition like polymyositis, that affects the skin as well as the muscles. It causes skin changes and people frequently experience skin rashes around their eyelids, knuckles, knees, cheeks, chest, neck, or other parts of the body. It is the simplest form to identify because of purple-red rashes on the skin in the shape of a flower.

The symptoms of Dermatomyositis patients may include:

• Fatigue
• Skin rash
• Weight loss
• Skin bumps 
• Muscle pain
• Hoarse voice
• Joint inflammation
• Difficulty breathing
• Irregular heartbeat
• Difficulty swallowing
• Gastrointestinal ulcers
• Scaly, dry and rough skin
• Lumps of calcium under the skin
• Difficulty standing from a seated position
• Muscle weakness (shoulders, neck, back, hip)

Toxic Myositis:

Toxic myositis develops as a result of the toxicity of certain prescribed medications. This condition can be linked to medications such as statins, omeprazole, cocaine, and toluene. However, it is very rare and persons with toxic myositis may improve after discontinuing those medicines.

The symptoms of toxic myositis are the same as other types of myositis that may include:

• Fever 
• Fatigue
• Skin rash
• Joint pain
• Muscle pain
• Muscle swelling
• Muscle weakness
• Muscle tenderness
• Trouble in lifting objects
• Elevated muscle enzymes
• Difficulty standing from a seated position

Juvenile Myositis:

Juvenile myositis affects youngsters under the age of 18. Girls are more prone than young boys to develop juvenile myositis. 

The symptoms of this condition are similar to those of other types and may include:

• Fever
• Fatigue
• Irritability
• Skin rash
• Joint pain
• Muscle pain
• Skin bumps
• Mood swings
• Hoarse voice
• Stomachaches 
• Muscle weakness
• Difficulty swallowing 
• Trouble climbing stairs
• Lumps of calcium under the skin
• Trouble lifting or reaching the head
• Difficulty standing from a seated position
• Redness and swelling of the skin around nails

Inclusion-body Myositis:

Inclusion-body myositis is the only kind of myositis that affects men more than women and people over the age of 50. This condition is believed to be inherited and begins with the wrist, fingers and thigh muscles, making it difficult to do hand activities. 

Inclusion-body myositis patients may experience the following symptoms:

• Muscle pain
• Frequent falls
• Loss of balance
• Muscle weakness
• Difficulty walking
• Difficulty swallowing
• Weakened hand grip
• Difficulty standing from a seated position

It’s essential to remember that each form of myositis has a specific underlying reason that requires a distinctive approach to its diagnosis, management and therapy. 

Treatment of Myositis:

Treatment for Myositis depends on the disease’s characteristics, symptoms, forms, and severity. There is no particular treatment for the disorder but some medications, lifestyle changes, continuing management and therapy may help to reduce inflammation, prevent complications and alleviate severe symptoms. These therapies and treatments may improve muscle strength and functions.

The following are the steps involved in treating myositis:

1. Medications
2. Physiotherapy 
3. Lifestyle modifications
4. Speech and language therapy
5. Monitoring and follow-ups

1: Medications

There are no specific medications to treat Myositis, although there are some that may help with symptoms. 

Medications may include:

• Pain relievers 
• Corticosteroids
• Biological therapies
• Immunosuppressants 
• Intravenous immunoglobulin 

• Pain relievers:

Myositis patients who experience serious pain and discomfort are frequently administered painkillers to help enhance their quality of life. 

• Corticosteroids:

Corticosteroids, such as prednisone, are the primary treatment for myositis. These are anti-inflammatory medications, that reduce muscular inflammation and swelling while also preventing your immune system from attacking your body.

• Biological therapies:

Biological therapies are used in critical situations that target specific immune cells or proteins associated with the autoimmune response.

• Immunosuppressants:

In certain cases, immunosuppressants such as azathioprine (azasan) and methotrexate (trexall) are administered to help reduce inflammation and the immune system’s response when corticosteroids are insufficient or high doses are not advised due to side effects.

• Intravenous immunoglobulin:

Intravenous immunoglobulin is a treatment containing healthy antibodies derived from the donor blood that can be used in specific cases to control the immune response and lessen muscular inflammation.

2: Physiotherapy

Physical therapy or a planned workout program can be very beneficial in restoring muscle strength. Physiotherapy may also help to keep you active while alleviating muscle pain and stiffness. Consult with the top physiotherapists to develop a personalized exercise programme.

3: Lifestyle modifications:

Modifying your lifestyle can help you manage some of your symptoms. It is essential to maintain a healthy lifestyle and that involves avoiding smoking and alcohol use, eating a healthy balanced diet, exercising regularly and managing stress.

4: Speech and language therapy:

Speech and language therapy is recommended for myositis individuals who have trouble swallowing or talking.

5: Monitoring and follow-ups:

Regular visits with healthcare professionals are essential for monitoring the condition, adjusting medications and addressing emergent risks.

It is essential to maintain contact with your healthcare professional for ongoing monitoring and medication adjustments, as well as for regular checkups to determine the progression of the condition. This is because individuals dealing with Myositis may benefit from early diagnosis and management, which can improve their clinical outcomes and quality of life.

The dietary guidelines for Myositis:

There is no particular diet suitable for myositis, however, a well-balanced diet may be beneficial for inflammation, overall health and immune system support.

Dietary suggestions for myositis may include:

• Well-balanced diet
• Anti-inflammatory foods
• Avoid processed foods
• Limit sugary foods
• Limit saturated and trans fat
• Hydration status
• Moderate alcohol consumption
• Maintain a healthy weight

Well-balanced diet: 

Adopt a balanced diet that includes nutrient-dense foods from all food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, to strengthen the immune system and promote overall health.

Anti-inflammatory diet:

Anti-inflammatory foods, such as fatty fish, whole grains, nuts, seeds, vegetables and fruits, can be beneficial to myositis and might help to reduce inflammation. 

Avoid processed foods:

Processed foods such as canned, packaged and frozen should be avoided because they might induce inflammation and lack vital nutrients. 

Limit sugary foods:

Excess sugar consumption leads to inflammation and can harm your health. Reduce your intake of sweets including desserts, cakes, pastries, doughnuts, and other sweets.

Limit saturated and trans fats:

Limit your consumption of unhealthy fats from fried, fatty and packaged foods and replace them with healthier fats such as nuts, avocados, seeds, and fatty fish.

Hydration status:

Drink enough water throughout the day to promote overall health and keep your muscles functioning properly.

Moderate alcohol consumption:

Excessive alcohol consumption may contribute to inflammation and interfere with the functions of the immune system.

Maintain a healthy weight:

Maintaining a healthy weight can be beneficial to boost the metabolism and general health and lower the risk of developing other diseases.

It is essential to discuss with your healthcare professional your dietary concerns while maintaining a healthy weight. They can guide you based on your body’s needs and health status.

When should I consult a healthcare professional?

See your healthcare professional if you have fatigue, muscle pain, or other symptoms and it should be taken seriously and treated, particularly if the symptoms don’t improve within a few days. If you are having difficulty breathing, swallowing, or moving any part of your body, you should go to the emergency department right away.

The bottom line:

Myositis can be a life-threatening condition, therefore do not delay to seek medical attention if the situation worsens. It is essential to identify the signs and symptoms and get treatment as soon as possible.

DASH or Dietary Approaches to Stop Hypertension is a diet designed to prevent or manage hypertension, known as high blood pressure. It lowers the risk of developing heart disease and stroke. 

The DASH diet contains fruits, vegetables, healthy grains, and lean proteins. According to studies, those who are vegetarians or follow plant-based diets are less prone to develop high blood pressure.

This diet mainly focuses on fruits and vegetables while allowing only lean meat like chicken, fish and beans. The diet is low in sodium, sugar, fats, and red meat but high in fruits, vegetables, nuts, lean proteins and low-fat or fat-free dairy products.

How does the DASH Diet work?

The DASH diet emphasises balanced and nutritious meal plans, high in vital nutrients while lowering sodium consumption. It is primarily recommended for hypertensive individuals. It can also reduce the cholesterol levels related to heart disease, known as low-density lipoprotein (LDL) cholesterol. 

High blood pressure and LDL cholesterol levels are two key indicators of heart disease and stroke. But consuming less carbohydrates and more protein or unsaturated fats can be beneficial to heart health.

The diet is heart-healthy because it eliminates saturated and trans fat while increasing lean proteins, calcium, potassium, magnesium and fibre intake, all of which are known to help regulate blood pressure. 

The DASH Diet and Sodium Intake:

The DASH diet is mainly designed to reduce sodium intake from the diet so that it may benefit hypertensive patients. 

There are two levels of salt consumption:

1. Standard DASH Diet
2. Low Sodium DASH Diet

Standard DASH Diet:

The standard level encourages 1 teaspoon (2300mg) of salt per day for the average population.

Low Sodium DASH Diet:

The low sodium level aims to restrict salt consumption to ¾ teaspoon (1500mg) per day for people who are at a greater risk of hypertension or have existing high blood pressure.

You may choose the level that most suits your health demands. If you are not sure what sodium amount is appropriate for your health, consult your Healthcare Professional or Dietitian for the proper guidance. 

Best ways to reduce sodium intake from the diet:

Many people consider it to be challenging, but some great ways could help you in lowering the amount of salt in your diet.

• Prepare your meals at home.
• Be mindful when preparing your meal.
• Choose foods that are fresh and natural.
• Avoid eating too many fried or fatty foods.
• Consume canned and processed food in moderation.
• Read food labels and choose sodium-free foods carefully.
• Limit your restaurant visits or prepare your meals on order.
• Limit condiments such as soy sauce, mayonnaise and ketchup.
• Limit large or salty snacks such as packaged chips or frozen food.
• Be knowledgeable about hidden sodium sources such as baking soda.
• Water is the best cleanser for eliminating extra salt from the body, so stay hydrated.

It is a challenging task to modify your eating habits and commit to restrictive diets. However, if you follow it correctly, it not only lowers blood pressure but is also beneficial to your overall health. It is essential to consult with your healthcare professional or a Dietitian for appropriate guidance and a customised meal plan.

Health Benefits of the DASH Diet:

In addition to lowering blood pressure, the DASH diet has several health benefits, including weight loss and lower risks of cancer and cardiovascular diseases. Nutrient-dense diets and lower salt consumption can benefit your health in numerous ways.

• Lowers blood pressure
• Weight loss
• Improves heart health
• Lowers cancer risk
• Lowers cardiovascular risks
• Lowers diabetes risk
• Improves digestive health
• Bone health
• Lowers metabolic syndrome risks
• Lifestyle management

Lowers blood pressure:

Adult blood pressure should be 120/80 mmHg,120 mmHg is systolic pressure while 80mmHg is diastolic pressure. Adults usually have lower values than these, although persons with a blood pressure of 140/90 mmHg are considered to have high blood pressure.

The diet has been specifically designed for hypertensive patients to reduce blood pressure. Lowering salt intake significantly reduced blood pressure, an average of 12 mmHg in the systolic and 5 mmHg in the diastolic pressure.

Weight loss:

The DASH diet emphasizes nutrient-dense foods while restricting sugar and salt intake, which may aid in weight management. However, losing weight is recommended to regulate blood pressure. This is due to the fact that the more you weigh, the higher your blood pressure.

Improves heart health:

The diet lowers LDL (bad) cholesterol levels, reducing the risk of heart disease and improving overall health by consuming nutrient-dense whole foods.

Lowers cancer risk:

The diet comprises whole foods, fruits, and vegetables, which lower the risk of cancer, specifically colorectal and breast cancer.

Lowers cardiovascular risks:

The DASH diet has been linked to reduced risk of stroke, heart disease and heart attacks when implemented correctly.

Lowers diabetes risks:

The diet has been related to a lower risk of type 2 diabetes. Some studies show that it can help improve insulin resistance.

Improves digestive health:

A high-fibre, nutritious diet may promote digestive health and help prevent constipation and other stomach problems.

Bone health:

A low-fat or fat-free dairy product in the DASH diet may benefit bone health by supplying calcium and vitamin D.

Lowers metabolic syndrome risks:

According to some research, the DASH diet can reduce your risk of metabolic syndrome by up to 80%. 

Lifestyle management:

It is a long-term commitment to promote healthy eating and improve your lifestyle.

It is essential to note that the DASH diet is only one aspect of a healthy lifestyle; others include exercise, stress management and so on and should also be considered to reduce your risk of hypertension.

Consult your healthcare professional or a Dietitian for proper evaluation, management and treatment.

Does the DASH diet work for everyone?

The DASH diet is considered a healthy diet, however, it may not be appropriate for everyone. Every person has different bodily needs and preferences. This diet is beneficial for people who want to improve their heart health, lower their blood pressure and support their general health. 

There are various issues or challenges associated with the DASH diet may include:

• The initial adjustments to diet can be challenging.
• Healthy, nutritious diets can be more costly than others.
• Cultural origins might affect dietary and personal choices.
• It can be difficult for individuals who are unfamiliar with cooking
• It could be challenging for people who enjoy eating salty meals.
• The DASH diet might be complex to follow for those who are unfamiliar with nutrition aspects.
• If you are unwilling to change your lifestyle, the DASH diet won’t do any good to you.

Diets may have some struggles at first, so be patient. But before implementing the DASH diet into your routine, it’s essential to consider your health status, cultural preferences, nutritional needs and eating disorders. You should always consult your Dietitian first before making any self-decision.

The DASH Eating Plan (2000 cal/day)

For a 2000-calorie-per-day DASH diet, the suggested servings for the following food groups include:

Keep in mind that these are the general DASH diet serving recommendations; however, you should consult your healthcare professional. They can guide you according to your health issues, needs and preferences.

Food Portions for a 2000-calorie Plan:

For a 2000-calorie-per-day or week DASH diet, the suggested serving size for the following food groups include:

The DASH diet does not specify which foods should be consumed. Instead, it’s an eating plan centred on food group servings. But keep in mind that these are general DASH diet serving portions however, you should consult your healthcare professional or Dietitian.

The DASH Diet Tips:

Here are some suggestions to help you stick to the DASH diet.

• If you are new to the DASH diet, start slowly and introduce changes over time. 
• Cooking at home helps you to prepare more nutritious and healthier meals.
• Add one serving of veggies to your lunch and supper meals.
• Include one serving of fruit as an evening snack and one serving after any meal.
• Incorporate colourful fruits and vegetables in each meal.
• Cut off refined grains and opt for whole grains.
• Mind your meal portion sizes to avoid overeating.
• Consider low-fat or skimmed dairy products.
• Be cautious of your salt intake and read food labels every time you shop.
• Purchase unsalted almonds, raisins, and plain popcorn for snacking rather than salty snacks or sweets.
• Drink enough water during the day to stay hydrated and improve your overall health.
• Plan your meals and snacks ahead of time to prevent choosing unhealthy choices. 
• A healthy diet requires regular physical activity, so aim for at least 45 minutes of exercise every day. 
• Follow up on your weekly goals and progress.

Remember that changes in diet take time and is not a fast fix, so don’t expect quick results. Consider taking little steps every day and making lifestyle changes to improve your overall health. Seek help from a healthcare professional or a dietitian.

Foods to Eat:

The DASH diet emphasizes balanced and nutrient-dense foods that are abundant in essential nutrients while limiting sodium consumption. Nutrient-dense food and less salt consumption may support your health in many ways.

Here is a food list that is allowed to eat in the DASH diet:

• Nuts
• Fish
• Fruits
• Seeds
• Beans
• Poultry
• Vegetables
• Whole grains
• Vegetable oils
• Fat-free or low-fat dairy

The DASH diet is not about eliminating foods from your diet; rather, it is a healthy approach to adopting a well-balanced nutritious diet and making lifestyle changes to improve your health.

Foods to Limit:

The DASH diet eliminates some foods from your diet while promoting nutrient-dense meals to help manage hypertension and improve general health.

Here is a food list that is limited in the DASH diet:

• Sweets
• Full-fat dairy
• Sugary items
• Excessive caffeine
• Sugary beverages
• Processed meats
• High sodium foods
• High-calorie snacks
• Saturated or trans fats
• Salty snacks or products

Restricting foods does not always mean depriving yourself of your favourite foods but you can indulge on occasions while focusing on healthier alternatives. Seek guidance and support from a healthcare professional or a dietitian based on your needs and preferences.

The Bottom Line:

If you are a hypertensive (high blood pressure) patient, the DASH diet may be a perfect choice for you. It is a simple yet effective approach to lower blood pressure while improving overall wellness. If followed carefully and with the counsel of your Dietitian, the DASH diet provides additional health benefits.

Whole-foods and plant-based diets favour plant-based foods over animal-based foods such as fruits, vegetables, nuts, seeds, legumes and whole grains. Whole-food means natural foods and plant-based means that come from plants. These diets are not entirely vegan, but you can consume dairy, eggs, poultry and fish in moderation. However, most nutrients come from plant-based sources.

Plant-based diets emphasise plants while avoiding processed and frozen meals. This dietary plan is both environmentally friendly and packed with numerous health benefits. Diets occur in various forms and people may benefit from them to improve their general health and boost energy levels.

According to some research, plant-based diets can help you lose weight while strengthening your heart health. It also indicates that shifting your diet to plant-based sources is a powerful and safe approach to living longer and reducing your risk of sickness.

How does the Plant-based Diet work?

Whole-foods and plant-based diets work by emphasising food sources that are mainly derived from plants and are high in essential nutrients, vitamins, minerals, antioxidants and fibre. 

People confuse it with vegan diets, but the two are different. A plant-based diet prioritises plant sources while minimising animal sources. Animal-derived foods are occasionally allowed in the diet.

Plant-based diets provide several health benefits, such as reduced risks of cardiovascular diseases, type 2 diabetes, obesity and some types of cancer. It is crucial to customise the diet according to individual health objectives and preferences because dietary requirements may differ from person to person.

Plant-Based Diet and Weight Loss:

Diets are designed to support human health by encouraging healthier lifestyle choices. Certain foods are not allowed because they may target the individual condition, thus improving overall health.

Dietary and lifestyle modifications contribute to weight loss and other factors that have a long-lasting effect on human health. According to research, plant-based diets are helpful for weight loss and effective in a variety of ways, such as:

• Healthier food choices
• Fibre-rich food
• Limited processed food
• Low-caloric food
• Lower intake of saturated and trans fats

Healthier food choices:

Plant-based diets encourage the daily intake of highly nutritious, vitamin and mineral-rich foods. Healthy meal choices can reduce the craving for caloric-dense foods while satisfying hunger with nutrient-dense foods.

Fibre-rich food:

The high fibre content of plant-based foods slows digestion and helps prevent overeating. It increases satiety levels and makes you feel full for longer.

Limited processed food:

The diet emphasises plant-based foods while limiting processed meat and unhealthy fats taken from animals.

Low-caloric food:

Fruits, vegetables, and whole grains are all nutrient-dense but low-calorie foods derived from plants. They assist in weight management while improving overall health.

Lower intake of saturated and trans fats:

Saturated and trans fats come from animal sources. Lowering unhealthy fat consumption benefits both weight loss and heart health.

It is important to remember that while a plant-based diet may help with weight management, it cannot guarantee weight loss. To achieve those goals, adopt a healthier lifestyle, follow customised dietary and activity plans and be persistent.

Guidelines for weight loss when following a plant-based diet:

A plant-based diet is an effective method to lose weight, but there are several factors to be aware of when adopting diets for weight loss. It includes:

• Calorie intake
• Portion size
• Metabolism
• Physical activity
• Hydration 
• Consistency

Here are a few guidelines for effective weight loss:

• A personalised plan is required to keep track of the calories.
• Emphasis on plant-based, nutrient-dense food such as fruits, vegetables, nuts, seeds, legumes, and more.
• Avoid eating sweets or empty-calorie foods.
• Limit your intake of processed or high-calorie foods such as desserts, refined grains and bakery items.
• Control your portion sizes to prevent overeating.
• Using smaller plates encourages portion control and weight loss.
• Avoid skipping meals or following a restricted diet because doing so might slow your metabolism.
• Engage in any physical exercise or strength training.
• Make a habit of walking for at least 45 minutes every day.
• Drink enough water to stay hydrated and avoid sugary beverages.
• To reach your weight loss target, you must be consistent.

You may reach your goals by following these guidelines. Make sure to meet all your nutritional needs through your diet and not skip meals. However, you must first consult with your healthcare professionals or a Dietitian to make modifications. They may provide you with customized meal and exercise plans tailored to your body’s needs.

Health benefits of a Plant-Based Diet:

A whole-food, plant-based diet not only benefits weight loss but also helps with the symptoms of other chronic diseases.

Here are some health benefits of a whole-food, plant-based diet:

• Heart Health
• Bone Health
• Digestive Health
• Reduces inflammation
• Diabetes Management
• Lower the Cancer Risks
• Strengthens Immune System

Heart Health:

A widely known benefit of a plant-based diet is that it is heart-healthy. People who adopt a plant-based diet are less likely to develop heart problems than meat eaters because they consume fewer calories from unhealthy fats. 

Bone Health:

Plant-based diets are high in nutrients such as potassium, magnesium, calcium, and vitamin K, all of which are beneficial to bone health. 

Digestive Health:

The high fibre content of plant-based diets supports digestive health by promoting a healthy gut. It improves digestion and may help to prevent other problems such as constipation.

Reduces Inflammation:

Plant-based diets are high in phytochemicals such as antioxidants, flavonoids and carotenoids, all of these may help in reducing inflammation while protecting cells from oxidation, which can harm them.

Diabetes Management:

According to one study, plant-based diets may be beneficial in the prevention of type 2 diabetes. These have been demonstrated to help manage weight, blood sugar and cholesterol levels, all of which are linked to the progression of diabetes.

Lower the Cancer Risks:

Nutrient-dense diets may help prevent cancer and lower the risk of developing breast and prostate cancer.

Strengthens Immune System:

A plant-based, whole-food diet helps support and strengthen the immune system’s defences against pathogens. Plants are a good source of vitamins, minerals, antioxidants and phytochemicals which help maintain your body and keep your body cells healthy so that the immune system can work at its best.

Additional benefits of plant sources include their low cost and ease of preparation. However, in order to get maximum benefits, make sure to meet all of the requirements of your body. It is strictly advised to consult with your healthcare professional or a Dietitian for proper guidance and a personalised plan.

Does the Whole-Food, Plant-based diet work for everyone?

A whole-food, plant-based diet may not be ideal for everyone, but it provides significant health benefits. Plant-based diets may not suit everyone due to underlying health issues like those who can not digest high-fibre meals such as vegetables. Several factors could play a role:

• Nutritional requirements
• Health issues
• Health goals 
• Personal preferences
• Accessibility 

Here are some things to consider:

Nutritional requirements:

A nutrient-dense diet from plant sources may offer all of the nutritional value, but there are some nutrients that are rarely found in plant sources and must be obtained from animal sources, such as vitamin B12. Supplementation may be necessary for those who adopt a plant-based diet.

Health issues:

Individuals with specific health concerns, such as digestive sensitivities, may be unable to consume these foods. It is advised that you consult with your Dietitian.

Health goals:

A whole-food, plant-based diet is a powerful tool for managing weight, but there are some issues that need to be fixed first, such as a healthy metabolic rate. 

Personal preferences:

Dietary and personal preferences may vary depending on cultural origins and some people may find it difficult to follow a plant-based diet.

Accessibility:

The location and accessibility of plant sources are important considerations as well, as fresh products must always be provided.

Finding a dietary pattern that supports your health goals, health issues, body requirements and lifestyle preferences is essential. Seek advice rather than making dietary changes on your own.

How can you obtain adequate protein on a Plant-Based Diet?

A well-balanced and planned diet can provide adequate protein from sources based on plants. People assume that good protein can only be derived from animal sources, although there are many good plant-based protein sources.

Here are some plant-based protein sources:

• Nuts
• Tofu
• Peas
• Seeds
• Beans
• Lentils
• Quinoa
• Barley
• Brown rice
• Nut butter

And many more.

There is no need to worry as you can obtain the adequate protein that your body requires from plant-based sources. But remember that dairy, fish, eggs, chicken and beef are all allowed on a plant-based diet but they shouldn’t serve as the main course. If you have specific nutritional concerns or preferences about protein sources, consult your healthcare professional or a Dietitian.

Foods to Eat:

The plant-based diet emphasizes well-balanced, nutrient-dense meals that are high in vital nutrients.

The following foods are allowed:

This is an extensive list of food items that can be consumed in a plant-based diet however, before making dietary changes, see a Dietitian to ensure that they are appropriate for your body’s needs.

Foods to Limit:

Healthy animal-based foods include:

• Eggs
• Beef
• Pork
• Sheep
• Poultry
• Seafood
• Dairy products

These healthy food options should be consumed occasionally but in moderation (in smaller quantities).

Foods to Avoid:

A plant-based diet eliminates some foods from your diet while emphasizing healthier, nutrient-dense meals. Certain foods that should be avoided during your Plant-based diet are listed below:

It is not always necessary to deprive yourself of your favourite meals when you restrict your diet; you can occasionally treat yourself while emphasizing plant-based foods. 

The Bottom Line:

A whole-food, plant-based diet emphasizes plant foods over animal foods. If you intend to get health benefits that will boost your metabolism and energy levels, this diet can be the best choice for you.

Remember that this is not an instant fix for all of your concerns; diets require time, effort, and persistence. Seek the assistance of a healthcare professional or a Dietitian to fulfil your nutritional needs and dietary recommendations.