Sugars

When we think of sugar, the first thing that comes to our mind is cane sugar. This by far the most common sugar found in the world. The sugar is made from sugarcane plant.

Sugar is the common name for sweet, short-chain, soluble carbohydrates, many of which are used in food. They are carbohydrates, composed of carbon, hydrogen, and oxygen.

Carbohydrates consist of simple sugars, starches and fiber. Simple sugars are called monosaccharides. They are glucose (also known as dextrose), fructose and galactose. The most common type of sugar that we use in our food is called sucrose and is derived from plants. Although many plants have sugar in their tissues, only sugarcane and sugar beet contains sugar in sufficient concentration for efficient extraction.

Carbohydrates are the main source of energy for our body. During the process of digestion our body converts carbohydrates into glucose (we call this blood sugar). Cells utilize the glucose from the blood for body’s energy needs. When our system breaks down simple sugars quickly, our body responds with the release of insulin which enables the absorption of glucose. Over time the pancreas which produces insulin (a hormone) wears out and becomes incapable of producing insulin. This leads to diabetes, heart disease and obesity.

Sugar has been linked to obesity, and suspected of, being a cause of digestive problems, diabetes, cardiovascular disease, dementia, macular degeneration, and tooth decay. Excess sugar can also depress immunity.

Various studies were conducted but only with varying results. The lack of control population not consuming sugar is the main reason for this.

People who cannot take sugar will resort to some artificial sweeteners such as aspartame, saccharine, sucralose, neotame and acesulfame potassium.

Sucrose

Sucrose is commonly known as table sugar or just sugar. It is obtained from cane or beet. Sugar is present in all fruits, vegetables and tubers in the plant kingdom. This is the result of photosynthesis, the process by which plants transform the sugar energy into food.. When we consume sucrose it is converted into glucose and fructose and then taken up by their specific transport mechanisms. Sugar made from cane and beet look the same and it will be difficult to tell the difference.

When one molecule of glucose is bonded with a fructose molecule you get a sucrose molecule.

Refined sugar is more harmful than naturally occurring sugar. Sugar gives texture and color to baked goods. It is necessary in fermentation by yeast. It acts as a preservative in jams and chutneys.


Consuming lot of sugar can lead to pancreatic cancer and damage the liver. It will also lead to obesity. Sucrose has a simple molecular structure and is digested and released into the blood stream faster than it can be burned. If sucrose is allowed to remain on the teeth, it will allow bacteria to grow which in turn will produce acid which will erode the enamel of the teeth.

Fructose

 Fructose is found in fruits and honey. Commercial fructose is extracted mainly from corn. Every cell in the body can use glucose but fructose is digested only in the liver. When the liver cannot cope with the amount of fructose it will convert the sugar into fat and pass it in the blood stream as triglycerides.

High fructose diet can cause build-up of fat cells around the liver, heart and digestive organs. This may happen in a short time span of 10 days.

If you’re energy depleted (i.e. an elite athlete), fructose can be converted to glycogen (liver starch) as a storehouse for ready energy, which can then be fished out of your liver if your body needs glucose in the future (for more exercise or if you’re starving). But most of us aren't energy depleted, so exercise can be an antidote to excess fructose consumption.

Fructose gets turned into liver fat, leading to insulin resistance, obesity, high blood pressure, elevated triglycerides and high LDL. Fructose causes depletion of vitamins and minerals. It may contribute to cardiovascular disease, liver disease, cancer, arthritis, blood tryglicerides and cholesteroland even gout.

Excessive consumption of fructose can lead to Bloating, gas, stomach pain, heartburn and nausea often occur as a result of indigestion.  Dr. Mercola suggests that that pancreatic tumour cells use fructose, specifically, to divide and proliferate, thus speeding up the growth and spread of the cancer.

Actor Ashton Kutche who was to play the character of Steve Jobs in the upcoming film “Jobs,” was admitted to the hospital, because of his all-fruit diet, 2 days before starting shooting of the movie.

Jobs had adopted an all-fruit diet in his younger days. The brand 'Apple' he created was due to this obsession. Pancreatic cancer killed Steve Jobs on October 5, 2011, at the age of 56. Dr. Mercola muses that even though Jobs consumed a fruitarian diet years before he contracted his pancreatic cancer, there could be some relationship.

Galactose 

Galactose is a monosaccharide. When combined with glucose it results in the disaccharide lactose. Lactose is naturally found in milk and other dairy products. In the human body, glucose is changed into galactose to enable the mammary glands to secrete lactose. However, most lactose in breast milk is synthesized from galactose taken up from the blood.

Glucose is the primary source of metabolic energy for humans because it is more stable than galactose. Many species (including humans) have the ability to convert galactose to glucose.

Galactose is found in dairy products, sugar beets, other gums and mucilages. It is also synthesized by the body.

Glucose 

Glucose is the primary source of metabolic energy for humans bacteria and many other organisms.. It is found in honey, fruits and vegetables. Glucose is found in the blood. When a person has diabetes we say that blood glucose level is high.

Body converts excess glucose into glycogen and stores it in the liver and inside muscle tissue around the body for future usage.

Lactose 

Lactose is found in milk, made from glucose and galactose.

Some people are intolerant to lactose. Lactase, in enzyme produce by the small intestines, is required to digest lactose.

When one molecule of glucose is bonded with a molecule of galactose you get lactose, which is commonly found in milk.

Maltose
Maltose or malt sugar is found in germinating barley, other cereals and molasses. Maltose is also created during beer brewing process. Our body also makes maltose from the starchy foods like potato and bread. It is made up of two joined glucose molecules.

When the food passes into the small intestine's duodenum from the stomach, the small intestine releases maltase that can digest maltose. Once maltase breaks down maltose into two units of glucose, glucose is free to be absorbed by the gut.

High maltose corn syrup is a food additive, sweetener and preservative. It is made from corn-based sugar. It is believed that it is better than high fructose corn syrup.

variety of sugar

Raw sugar  (Jaggery)

                                                                     

Gula melaka (Palm sugar)

Brown sugar

Antioxidant supplement will not reduce cancer risk.

An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation is a chemical reaction involving the loss of electrons which can produce free radicals that cause damage or death to the cell. Antioxidants remove the free radical intermediates, and inhibit other oxidation reactions.
Free radicals are produced by the body during the process of converting food into energy. Free radicals cause the LDL, the bad cholesterol, to be trapped in the artery wall. There is more information about free radicals in my post Phytonutrients .

Nobel laureate James Watson, 87, one of the scientists who discovered the structure of DNA, says that antioxidant supplements do not contain a solution to health, as claimed by manufacturers of antioxidants. “You won’t be healthy by taking antioxidants,” he says. James Watson is chancellor emeritus at Cold Spring Harbor Laboratory in Long Island, New York.

Billions of dollars are spent on antioxidants with the hope of staving off cancer, heart disease and multitude of other ailments. Most common antioxidants are vitamin C, vitamin E, beta-carotene, carotenoids, and minerals selenium and manganese. A six-year trial, the Age-Related Eye Disease Study (AREDS), found that a combination of vitamin C, vitamin E, beta-carotene, and zinc offered some protection against the development of advanced age-related muscular degeneration. These antioxidants did not help in cataract.

When taken in high doses as supplements, antioxidants can increase the risk of certain diseases. Consuming foods that are rich in Vitamin C and Vitamin E is a better solution than popping up supplements. He said that people have a perception that oxidants kill cells and therefore you are better off with antioxidants. But this is not the case. He cites exercise as an example, which reduces cancer risk. It produces oxidants. But yet these oxidants and antioxidants live in perfect harmony in the body. Antioxidants are naturally found in berries and prunes. He says, “Eat them because they taste good.”

In Finland in a large trial of beta-carotene conducted among men who were heavy smokers, who were at high risk for developing lung cancer. The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo.

According to Transparency Market Research, the global antioxidant market is likely to grow from $2.1 billion in 2013 to $3.1 billion in 2020.

According to Dr. Watson, dementia is a major risk among aging people. Exercise helps prevent dementia. His advice is to do exercise to live longer rather than popping up pills.

Addison's disease

Under worsening condition Addison's disease may result in Addisonian crisis. This is characterised by the adrenal failure.

Addisonian crisis may be provoked by injury, infection or stress if a person has Addison's disease.

The symptoms may include those of Addison's disease as well as:
Coma or loss of consciousness
Pain in abdomen, neck or lower back
Hyperkalemia or high levels of potassium

The adrenal glands consist of two parts. The inner part called medulla produces adrenaline hormones.
The outer part of the adrenal glands is known as cortex which produces three types of hormones - glucocorticoids, mineralocorticoids and male sex hormones.
Of these the first two are essential for human life. Glucocorticoids play an important role in the conversion of food into energy, help in combating stress and respond to immune system’s inflammatory condition.
Secondary adrenal deficiency occurs when pituitary glands fail to produce adrenocorticotropic hormone (ACTH). This hormone stimulates the adrenal cortex to function properly. Even if the adrenal glands are not damaged, inadequate production of ACTH can result in insufficient amount of adrenal hormones. Doctors regard this condition as secondary adrenal insufficiency.

Mineralocorticoids maintain a balance of sodium and potassium and thereby regulate the blood pressure of the body.

Addison’s disease comes about when this cortex fails to produce hormones in adequate quantities. Doctors classify this condition as primary adrenal insufficiency. The most common reason why the adrenal glands fail to produce the required hormones is because the immune system begins to look at the adrenal cortex as harmful foreign substance that is in the body which should be eliminated and therefore begins to attack it.

Feeding toddlers

All children are picky eaters. It is natural. Some parents are concerned about this. There is no reason to be concerned about it. Busy mothers want the child to eat fast so that they can get on with their own work. 
It is not good to push the child to eat fast. Let it consume the food at its own pace.
It is also not good to threaten the child to eat all the food on the plate. Let the child decide when to stop eating.

During the meal time the child’s mind will be straying into many things. The parents will have to bring their attention again and again to the food. Minimize distractions at the table.

From the age of 9 months to one year the child begins to develop a feel for the taste of different kinds of food.  During this time, it is good to encourage the child to self-feed. Their appetite will grow if they self-feed.

Parents should keep tab on the snacks the child consumes. If they snack too much their appetite will be affected. Always include some bite size pieces of fruits and vegetable in every meal. When introducing a new food try to add it to the food that the child likes. Leave some foods such as berries or bananas within the child’s reach so that it can eat them when it is hungry. Some days a child will eat more and another day less. You will have to allow for this also. Although you will be making baby food, It is alright to give the baby what you eat. The baby learns from what you eat.

Some parents resort to appetite stimulants. This is also not a good idea. Vitamin supplements also should be avoided. Infants and toddlers consuming more than more than 470ml to 700ml will feel full and are likely to consume fewer solids. Such children may turn out to be under weight. Children who consume afore mentioned quantum of milk and eat well may turn out to be overweight. Therefore some caution is necessary.

In the case of chronic under eaters, it is good to consult a doctor or dietitian.

A normal healthy child should take three full meals a day and two snacks in between. Some kids like to eat small amounts of food throughout the day.  This is not bad but you would not know whether the child has eaten enough for the day.

Children’s Food Allergy

Food allergy among children is very common. One in 20 children get food allergy whereas only 1 in 50 adults have food allergy. The most common allergenic are egg, cow's milk, peanut, tree nuts, seafood, sesame, soy, fish and wheat. Majority of food allergies in children are not severe. Probably the will outgrow the allergy with time. But some may remain lifelong allergies. However, peanut, tree nut, seed and seafood allergies are less likely to be outgrown.

When an allergenic enters the body, the system secretes histamine to protect the body. This histamine caused the symptom to appear and is treated with anti- histamine.

Mild to moderate allergy may show up in swelling of face, lips and/or eyes, hives or welts on the skin, abdominal pain and vomiting.

Symptoms of severe allergy include: breathing difficulty, swelling of tongue or throat, wheezing or persistent cough and dizziness.

People sometimes confuse food allergies with food intolerance because their similarity in symptoms. The symptoms of food intolerance can include burping, indigestion, gas, loose stools, headaches and nervousness. But food intolerance doesn't involve the immune system. It may be caused by a person's inability to digest certain substances, such as lactose. Food intolerance can be unpleasant but is rarely dangerous.

Peanut allergy is very common in the United States but unheard of in rural Africa. This is because parents avoid giving peanut to their children fearing allergy. Recent studies show that avoiding foods of all types of foods increases the risk of baby’s allergy to the food.

Current treatment for these food allergies is based on desensitization. This is done by giving the child a measured amount of allergen at regular intervals and increasing the dosage gradually to increase the threshold of reaction. Desensitization is not a cure because in some children when you stop giving them the allergen for a period of time they will go back to their original threshold of tolerance.
A study done in Royal Children’s Hospital in Melbourne suggested that addition of  probiotics increased the safety and effectiveness of desensitization.

If you suspect your baby having an allergy consult a doctor. The doctor will perform a blood test or a ‘skin prick’ test to ascertain the allergy. Once you have confirmed the allergy you may avoid the allergen altogether and wait to see if the child outgrows the allergy. Other alternative is to talk to you doctor about a safe desensitization program along with some probiotics. Probiotics strengthen the immune system.

Prostate enlargement

Prostate is walnut sized gland that wraps around the tube that carries urine from the bladder. Prostate is a part of the male reproductive system. It secretes fluid that nourishes and protect the sperm. The fluid excreted by the prostate makes up about one-third of the of the semen by volume. It contains various enzymes, zinc and citric acid.

More than half the men over 70 have a benign growth in the prostrate or enlargement of the prostate. Frequent urination,dribing or leaking urine may indicate a prostrate problem. Growing prostrate can also indicate a prostrate cancer. Initially a doctor may do a digital rectal examination to find any hard lumps that may be indicative of a cancer. Ultra sound machines are also used to image the prostrate and assess its actual size. Prostate specific antigen blood test will also reveal suspected prostrate cancer.

Measuring the flow of urine may reveal a prostate problem. Cysytoscopy is another method of diagnosing a prostate problem. A thin tube with a lens is inserted into the bladder through urethra. The doctor looks at the prostate through this lens to ascertain any problem.

New drugs are available to shrink or relax the prostate to keep it from blocking the bladder opening. A controlled laser beam inside the prostate can be used to destroy excess prostate tissue interfering with the exit of urine from the body. An incision may be made in the urethra to widen it to allow urine to be passed easily. Trans-urethral microwave thermotherapy may be used to destroy prostate tissues. Electromagnetically generated heat by using a needle-like device in the urethra may be used to destroy excess prostate tissue.

For prostate enlargement exercise the pelvic muscles to strengthen them. Aerobic exercise also will also help. Some people take Epsom salt bath to cure prostate enlargement. This done by alternating hot and cold baths 2 or more times a day and for two or three days a week. In Europe people used stinging nettle root to treat prostate enlargement. Apple cider vinegar is also consumed to alleviate the symptoms of prostate enlargement. Avoid alcohol and caffeine.

Ayurveda recommends consuming squashes that are white inside. Asparagus and daikon are good. Including black pepper, long pepper and ginger is advised.

Paleo diet

"Paleo Diet" is a trademark belonging to Loren Cordain,

Paleo diet (aka paleolithic diet and caveman diet) is based on the types of foods presumed to have been eaten by humans in stone age . The Palaeolithic, or Stone Age, is the longest period of human history. It started 2.6 million years ago and ended 10,000 years ago. The people who lived in the stone age are also called hunter-gatherers. During the stone age the food consisted chiefly of meat, fish, vegetables, and fruit and excluding dairy or cereal products and processed food.

We do not know exactly what meats and vegetable humans ate during stone age. For practical purposes we will have to substitute their food with presently available foods.

Paleo diet recommends eating:

Grass-produced meats, wild meat

Fish/seafood (not farmed)

Fresh fruits and vegetables

Eggs

Nuts and seeds

Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut).

It prohibits eating:

Cereal grains

Legumes (including peanuts)

Dairy

Refined sugar

Potatoes, starches

Processed foods

Salt

Refined vegetable oils

Alcohol

Characteristics of Paleo diet.

1. It has a high protein content,

2. It has a low carbohydrate content,

3. It leads to high fibre intake.

4. It has high fat content,

5. Potassium salt intake is high and sodium salt intake is low.

6. It has a dietary acid-alkaline balance.

7. It calls for a high intake of vitamins, minerals, plant phytochemicals and antioxidants.

The healthy Paleo diet results in improved blood lipids, weight loss, and reduced pain from autoimmunity. It also helps preventing diabetes and cardio vascular diseases.

Paleo diet can also: enable weight loss, slow or reverse the progression of autoimmune disease, improve sleep, increase energy, improve acne, increase athletic performance, increase libido, improve mental clarity and outlook.

You can find Paleo diet food list here.

The Weston A. Price Foundation

This foundation is dedicated to restoring nutrient-dense foods to the American diet through education, research and activism.

The foundation has been criticized by the U.S. Food and Drug Administration (FDA) for its advocacy of drinking raw milk and by Joel Fuhrman, MD for its advocacy of the health benefits of animal-based fats.

Weston Price was a dentist from Cleveland, Ohio. His 1939 book 'Nutrition and Physical Degeneration', records his study of pre-industrial populations including tribal Africans and Pacific islanders, Inuit, North and South American natives, and Australian aborigines.

With little or no medical facilities these peopled led a long life with their traditional food, which is claimed to be healthier than the modern American diet.

The Foundation is a non-profit organisation. It was founded by Sally Fallon Morell and Mary G. Enig. They co-authored two cookbooks - 'Nourishing Traditions' and 'Eat Fat, Lose Fat: Lose Weight and Feel Great with Three Delicious, Science-based Coconut Diets'.

The foundation is opposed to veganism and some aspects of vegetarianism. It recommends animal fats, dairy fats, olive oil, and cod liver oil, among others. It also recommends organic fruits and vegetables, raw dairy products, soured or lacto-fermented dairy and vegetables (such as sauerkraut), whole grains (soaked or soured to neutralize their phytic acid), and bone stocks.

There are many diets, including the two above. Vegetarian and vegan diets are also said to be good.

It is not necessary to follow any of the diets religiously. You can use your knowledge of nutrition to choose what you want to eat.

Snoring can be a silent killer

Snoring is a common condition that can affect everyone.  If you snore occasionally it is not a problem.  Those who snore habitually may need medical assistance.

Snoring is caused by obstruction in the air passage. The obstruction may be due to infection in the nostrils, poor tongue and throat muscle which may allow them to fall back into the airway and long soft palate.

People whose snoring is caused by sleep apnea have a 40% higher risk of dying early.

Snoring is related to sleep apnea. But not everyone who snores has sleep apnea, and not everyone who has sleep apnea snores. But how do you tell the difference. Those with sleep apnea are likely to suffer from extreme fatigue and sleepiness during the day. This will not be the case for just snoring.

In sleep apnea you have one or more pauses in breathing or you may take shallow breaths while sleeping. Breathing pauses may last from a few seconds to minutes. They may occur 30 times or more an hour. Normal breathing then starts again.

According to U.S. Department of Health & Human Service, untreated sleep apnea can:
•    Increase the risk of high blood pressure, heart attack, stroke, obesity, and diabetes.
•    Increase the risk of, or worsen, heart failure
•    Cause irregular heartbeats.
•    Increase the chance of having work-related or driving accidents.

Those who are overweight and smokers are likely to have sleep apnea, if they snore during sleep. Some lifestyle changes can help sleep apnea - exercising regularly, quitting smoking, avoiding sleeping pills, alcohol and sedatives, avoiding caffeine and heavy meals within two hours of going to bed and maintaining regular sleep hours. Sleep on your side and not on the back. Using a pillow keep your head up four to six inches high. Elevate your body from the waist up using a foam wedge or a special cervical pillow.

Continuous Positive Airflow Pressure (CPAP) is most commonly used to treat moderate to severe obstructive sleep apnea. The CPAP machine is of the size of a tissue box provides constant air flow that keeps your breathing passages open when you are sleeping. You put on a mask at bedtime and switch on the machine and it will do the rest. You will feel the benefits immediately. Next morning you feel very relaxed and energetic. There is no more risk of sleep apnea.

This non-invasive treatment is effective but patient non-compliance is high. The device is uncomfortable. The patient will have to use it throughout the night and every night for whole life.

Because of this some patients prefer surgical treatment. It is only one time treatment. The downside of surgery is pain which may last for 2 to 3 weeks, infection, bleeding and problems in swallowing etc. In the end the surgery may not correct the problem.

Many surgical treatments are also available to treat obstructive sleep apnea. They include reducing the soft tissues in the mouth as well as enlarging the skeletal framework of the jaw. Insertion of implants involves minimally invasive operation and helps in mild to moderate obstructive sleep apnea condition.

Stem cells

Stem cells are a class of undifferentiated cells that are able to differentiate into specialized cell types  (such as skin, muscle, bone, etc.). There are two main sources of stem cells - embryonic stem cells and adult tissue (adult stem cells).  Both the above cell types have the potential to differentiate into different cell types.

These stem cells have been found in tissues such as the brain, bone marrow, blood, blood vessels, skeletal muscles, skin, and the liver. They remain in a quiescent or non-dividing state for years until activated by disease or tissue injury. Adult stem cells can divide or self-renew indefinitely.

Embryonic stem cells are derived from a four- or five-day-old human embryo that is in the blastocyst phase of development. The embryos are usually extras that have been created in IVF (in vitro fertilization) clinics where several eggs are fertilized in a test tube, but only one is implanted into a woman.

Embryonic stem cells are placed into a culture dish containing a nutrient-rich broth. They begin to divide and replicate while maintaining their ability to become any cell type in the human body. Eventually, these undifferentiated cells can be directed to create specialized cells.

Replacement cells and tissues may be used to treat brain disease such as Parkinson's and Alzheimer's by replenishing the tissue. This brings back the specialized brain cells active again. Embryonic stem cells can be directed to differentiate into these types of brain cells, and so treatments are promising.

One day healthy heart cells will be developed in the laboratory to be transplanted into patients with defective cells. Similarly Type 1 diabetes and blood disease will be treated in the like manner.

Main criticism for the research in embryonic stem cell development is that it requires the destruction of an embryo which is capable of development as a human being.

Deer stem cell treatment 

Stem cells are body’s “master cells,” that develop into blood, brain, bones and other organs.  They have the potential to repair, restore, replace and regenerate cells. Because of this some people believe that stem cells treatment can cure all ailments.

Stem cells that come from bone marrow or blood are routinely used in treatment of patients with cancer and other disorders of the blood and immune system.

If you put stem cells in an area where they are not performing the same biological function as they were when in their original location in the body, the cells may multiply, form tumors, or may leave the site you put them in and migrate somewhere else.

In the United States, stem cell products and treatment are strictly controlled by the Food and Drug Administration (FDA). So far, FDA has approved only one stem cell product, Hemacord, a cord blood-derived product used for specified indications in patients with disorders affecting the body’s blood-forming system.

If you are considering stem cell treatment outside the U.S., learn all you can about regulations covering the products in that country. Make sure that the country requires at least clinical studies designed to demonstrate that the product is safe and effective.

In Switzerland and Germany stem cell therapy is available in exclusive clinics, highly customized and tailored to the individual and generally cost USD30k upwards. From New Zealand oral stem cell supplements are available at a much lower cost.

The stem cells used in the treatment are obtained from deer placenta. Deer placenta is said to be close to human placenta chemically. Using animal cells to regenerate your own cells creates a guilt feeling in the mind.

Breakfast is important

Breakfast ranks lowest in our list of priorities. If we do not have enough time we skip it. Fasting after dinner till the morning, we need energy first thing in the morning. We need calcium, iron, vitamins, protein and fibre in our breakfast. 

Try to include some fruits and vegetable in your breakfast. Fruit and vegetable juice will be good enough.

Breakfast provides essential carbohydrates and restores glucose levels. This keeps our brain functioning properly.

Studies in schools have shown that students who skip breakfast are tardy and skip classes. Children who take a proper breakfast have performed consistently better than those who skip breakfast. They have better concentration and are equipped with problem-solving skills. They demonstrate better memory.

It has been found that those who take a good breakfast regularly are able to control their weight better than those who skip the breakfast. 

The breakfast that we eat, however heavy it is, will be converted into energy and used up during the day time. Whereas unused part of the dinner we take will be stored in the body and will finally be converted into saturated fat, resulting in weight gain.

So the saying goes – Eat breakfast like a king, lunch like a prince and dinner like a pauper.

Often people skip breakfast due to lack of time. Try to wake up 15 minutes early. You can make a good breakfast in 15 minutes. Take a peanut butter sandwich and a banana and eat on the go. If you skip breakfast you will end up eating a heavier lunch or dinner.

Some breakfast ideas from my blog.

Stir-fried luncheon meat, sandwich, can 
of luncheon meat, a cup of tea, garlic,
 green chili and egg

Toasted fish sandwich

Brown rice porridge 
with avocado topping

Egg sandwich

Constipation

What is constipation?

Constipation means three or less than three regular bowel movements per week. This means that a person has a bowel movement every other day. Having bowel movement on alternate days does not result in serious medical concern. It is not good when one does not have bowel movement for four consecutive days and then has bowel movement on the remaining three days of the week. Strain or pain during bowel movement and passing stool that is hard, dry and too little is also considered constipation, even if there is daily bowel movement.

Causes of constipation

Constipation is caused by consuming junk food that is high in fat and sugar, alcohol, caffeine, dairy products and low in fibre. Lack of exercise and not drinking enough water can also results in constipation. Some medications such as diuretics, antacids (with aluminum and calcium), narcotics, antidepressants, supplements, anticonvulsants, and blood pressure treatments may also contribute to constipation. Failing to or delaying evacuation when you get the urge, will also lead to constipation. Supplements like iron will cause constipation unless taken with a stool softener.

Medical conditions such as piles, thyroids, narrowing of colon and cancer may lead to constipation.

Medical check up
Your doctor may do a blood test to check on the hormone level, 
x-ray with a special drink or colonoscopy to identify any obstruction in the colon.

Immediate solutions
Laxatives if consumed over a long period may cause dependency. Stool softeners like Dulcolax, Ex-Lax, Senna etc. keep the stool soft so that it will be easier to evacuate.

A glycerine suppository may come in handy if you have not passed motion for a few days at a stretch.

Support your feet with a small stool when sitting on a toilet. This will flex your hips and it will be easier to pass motion. You may also try squatting to help the bowel movement.

What should you eat?
1. Oatmeal or other high fibre cereals.
2. Fruits and vegetables such as strawberries,
3. Broccoli, almonds, popcorn, black beans and yogurt

Broccoli

Green leaves

Home remedies
1. Take one tablespoon of olive oil early in the morning or at bed time.
2. Take two tablespoon of aloe gel or 1 cup of aloe juice.
3. Epsom salt 2 teaspoon
4. Prunes and prune juice.

Prunes

5. Dandelion tea made of 1 to 2 teaspoons of dried leaves three times a day.
6. Take juice from half a lemon in the morning on an empty stomach.
7. Take a teaspoon of fennel seeds in the morning. If you soak it overnight it will be better because you can drink the infusion as well.
8. Soak a teaspoon of flax seeds powder in water for about 3 to 4 hours and then drink the infusion before going to bed.

Flax seed

9. One to 2 teaspoon of castor oil on an empty stomach will help the bowel movement. Use this only if other remedies do not work.
10. Add sesame seeds to your breakfast. This will moisturise dry stools.

Conclusion
Most importantly tale plenty of water and fibre. Water keeps the stools moist and therefore easier to evacuate. 

 Exercise regularly. 

Caffeine and alcohol dehydrate. 

Pass motion immediately when you get the urge.

Essential Fats

Most people think that fats are bad for health. This is not true. Some fats are good for us while others are bad.  The good fats are called “Essential Fatty Acids” (EFA). There are two EFAs that we need. One is Omega-3 EFA called Alpha-Linolenic Acid (LNA) and the other is Omega 6 called Linoleic Acid (LA). Fatty acids are building blocks of fats. Both EFAs are easily destroyed when exposed to light, air and heat. That is why these fats are stored in coloured glass bottles and not plastic containers..

Salmon

These two fatty acids are consumed in a strict proportion of 2 Omega-3 to 1 Omega-6. If this proportion is not maintained one will crowd out the other and it will create a deficiency of the EFA crowded out.

Flax seed

The most abundant food sources of Omega-3 (LNA) are flax seeds. LNA is found in smaller quantities in hemp, canola, soybean, walnuts and dark green leaves. Linoleic acid (Omega-6) is found in safflower, sunflower and corn. It is also found in smaller quantities in soy bean, sesame, pumpkin and almond.

EFAs increase metabolic rate, energy levels and stamina.  Athletes, the elderly, the overweight and middle aged people will feel it more than the others. EFAs do not contribute to weight gain. On the contrary they burn more calories and help you to lose weight. The improve brain function, mood and intelligence. They improve vision, hearing and memory functions. They reduce cardiovascular risks and strengthen the immune system. In diabetics it helps regulate sugar levels and decrease the amount of insulin required. EFAs help in protein metabolism and hemoglobin production.

Olive oil

EFAs can reduce cancer risk and allergic conditions. They help in the proper functioning of liver, kidneys, adrenal and thyroid glands. EFAs have anti-fungal, anti-yeast, and anti-microbial properties. They help in keeping the bones and teeth strong. They strengthen cell membranes.  Oils soften the stools and avoid constipation.  They also improve bowel flora.

 virgin coconut oil

We should consume good fats daily to keep our body healthy. We should aim at getting at least 20% of our energy requirements from good fats.

Avocado

 Increasing the fat intake to 50% of the calories will not cause any serious health problems. But this is not practicable. We should maintain a good balance of good carbohydrates, protein and fats to remain healthy and also enjoy a wide variety of tasty food.

Walnut

Fats that are harmful

Most of the health problems that we blame on fats are caused by the way the fats are processed. Processing removes all the goodness from the fats – vitamins, protein, fiber, minerals, pytonutrients and many other useful chemical components.

Oils are refined and deodorized. This makes oils look good and smell good. This is important for the sales appeal for the product. It does not matter if the oils loose all the goodness.  The oils that we find in the supermarket shelves are heavily processed. The processed oils are from safflower, sunflower, corn, soy, sesame, canola, peanut etc.

First the oil undergoes a degumming process. The process removes lecithin, complex carbohydrates, chlorophyll, calcium, magnesium, iron and copper. Next the oil undergoes a refining process in which extremely corrosive chemicals such as caustic soda, sodium hydroxide and sodium carbonate are used. This process removes fatty acids and minerals from the oil. The oil is then bleached using Fuller's earth. This process removes chlorophyll and beta carotene from the oil. Finally the oil is deodorized using steam under pressure. This process removes aromatic oils and free fatty acids. This process also removes the pungent odour and unpleasant taste that were not present in the natural oil but were introduced during the tortuous process of refining.

All this processes are merely to create sales appeal on the shelves of the supermarkets. We wonder why so much expense and effort is put to render the oil not desirable for  human consumption.

Scientist made a demon out of the saturated fat. So they came up with a solution by partially hydrogenating the oil. This was proclaimed to be unsaturated fat and therefore good. It was cheap. It could be substituted for butter. So it won the mass appeal. People went crazy about it. Later it was found that the hydrogenated fats were not really unsaturated fats but trans-fats which was more harmful than the saturated fat which it was meant to replace. When these facts came to light people dropped hydrogenated fat like a hot potato. No one buys it anymore. We do not find them in the supermarkets. Their saga is over. Trans-fats were partially hydrogenated. If they were fully hydrogenated they would not be as harmful. Full hydrogenation was expensive so no one undertook it.

Before my time, they extracted oil by crushing the seeds between two wooden objects. The machine was powered by bulls. I still remember the red color of sesame oil extracted by this machine. The oil was full of aroma and you could smell it from far away. People who consumed this were healthy and lived longer. Even in those days there were two types of oil - refined and unrefined. The refined oil was produced from seeds without the skin. And the unrefined oil was produced from the whole seeds. The unrefined oil was more pungent than the refined oil.

Another bane of the fats is from our own folly of deep frying in high heat (above 160 degrees C). The oil subjected to high heat causes cancer and hardening of the arteries. It also contains many toxic substances that are even more toxic than trans-fatty acid.

Deep frying

The excess hard fats are stored as fat deposits in our body. But if we exercised enough we could use a lot of hard fats as energy. We will then remain healthy.

Blood in urine

Sometimes a blood test reveals some cells, cellular debris, and casts in the microscopic urinalysis. It may suggest inflammation within the bladder. They also may originate from the skin and could be contamination. Blood in urine is generally referred to as hematuria. It can be a sign of a serious medical condition. Therefore it should be seriously investigated by a doctor. There is no specific treatment for hematuria, because it's a symptom and not a specific condition. The treatment is aimed at the underlying cause. Hematuria is condition in which the kidneys or parts of the urinary tract allow blood cells to be leaked into urine.

Kidney

A number of problems could lead to this condition. Some of them are:

Urinary tract infection

                Bacteria enter the body through the urethra and multiply in the bladder. Symptoms include urge to urinate frequently, burning sensation during passing urine and smelly urine.

Kidney infections

                Kidney infections (pyelonephritis) occur when bacteria enters the kidneys from the blood stream or move up from the uterus. The symptoms include fever and pain in the back and side.

Bladder or kidney stone

                Minerals in the urine concentrate to form crystals on the walls of the kidneys or bladder. Kidney stones can cause excruciating pain. Kidney and bladder stones can cause gross and microscopic bleeding.

Enlarged prostate

                As men approach old age the prostrate glands may grow. This growth may compress the urethra and partially block the urine flow. The symptoms include immediate urge to pass urine. This condition can lead to passing of blood in the urine.

Kidney disease

                                Glomerulonephritis or kidney disease can cause inflammation of the kidneys' filtering system. It may also be part of a systemic disease, such as diabetes. It affects the small capillaries that filter blood in the kidneys and as a result the blood is passed into the urine.

Cancer

                                Kidney, bladder or prostate cancers may also lead to urinary bleeding. Signs or symptoms do not appear in the early stages, when the disease is treatable.

Inherited disorders

                Hereditary defect of haemoglobin in red blood cells may affect the filtering membranes and result in urinary bleeding. It may also be due to diseases such as sickle cell anaemia and cystic kidney disease.

Kidney injury

                Any physical injury to the kidneys, such as falling down or meeting with an accident, may cause blood in the urine that you can see.

Medications

                Some ant- cancer drugs and penicillin can cause urinary bleeding. Sometime an anticoagulant, such as aspirin, may also produce this result.

Strenuous exercise

                Very rarely strenuous exercise may also show some blood in the urine.

Some of the techniques that may be adopted to find the underlying cause for hematuria may include:

Computed tomography (CT) scan

Kidney ultrasound.

Intravenous pyelogram (IVP).

Cystoscopy.

Kidney (renal) biopsy.

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KIDNEY