High Blood Pressure Lowering Diet Plan

High blood pressure is a seriously common medical condition. It has already been estimated that more than 1.20 billion people have this disease. It accounts for about 13% of the total deaths worldwide. In this article, you will learn how to control your blood pressure with a diet.

What Is High Blood Pressure?

High blood pressure is also known as hypertension. It is basically of two types- primary and secondary hypertension. It occurs when your blood pressure increases to abnormal levels. In this, your blood forces itself against your blood vessels too much more forcibly than normal. Usually, blood pressure above 140/90 is considered High blood pressure. Primary hypertension develops takes time to develop and is not too lethal. On the other hand, secondary hypertension occurs quickly and is more serious. But, dietplusminus urges us to take both of them seriously. Though slight changes in the blood pressure do not matter, if the pressure is around or above 180/120 then it is a serious problem.

Hypertension is a chronic condition and can last up to several years and even lifelong. It does not have any typical symptoms, but if left unattended it can lead to health conditions such as stroke and heart disease. It can also damage your blood vessels and vital organs like the heart, brain, kidneys, etc. It is treatable by medication, and diet changes, and does not require any lab tests or imaging. 

What Causes High Blood Pressure?

The exact causes of hypertension are not known yet. But, some researchers have clarified that primary hypertension or essential hypertension can be caused due to physical or environmental changes, and genes can also play a role. Secondary hypertension, real high blood pressure, can be caused by smoking, obesity, excess salt consumption, stress, sleep apnea, chronic kidney disease, etc. 

Food, medicine (some birth control medicine), age, genetics, etc. can also cause High blood pressure. A diet that is high in cholesterol can also lead to this condition. Other causes include hormonal imbalance, diabetes, lack of physical activity, drinking too much alcohol, etc. 

Older people are at higher risk of developing high blood pressure. Further, people who have a family history of High blood pressure are also at a greater risk. 

How To Cure High Blood Pressure? 

High blood pressure can be controlled by both medication and dietary changes. But, we at dietplusminus prefer dietary changes. Anyway, early detection is extremely important if you want to get rid of it completely. Therefore, dietplusminus recommends you regularly take your blood pressure readings. Your diet should consist of garlic, fruits especially berries, bananas, watermelon, oats, leafy vegetables, avocados, mushrooms, tomatoes, etc. 

Dark chocolate, pistachios, olive oil, and pomegranates are also known to lower blood pressure. Plus, making necessary lifestyle changes is also recommended. Exercising daily and losing some pounds are very important factors that will determine if your blood pressure problem will go. You also need to avoid consuming too much salt, caffeine, and alcohol. These can significantly raise your blood pressure and therefore highly increase the risk of developing cardiovascular diseases in the long term. So, you should be able to track what you and how much you eat. 

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Nutritional Requirements during Pregnancy

In countries like ours, pregnancy is considered “Good news”. There are several taboos regarding what to eat and what not to eat…….. What to do and what not to do. People usually say…...hey, don’t eat papaya… you are pregnant. Don’t lift heavy objects; it may harm you and your baby. Some of them are nonsense but others have a scientific reason behind them. 

We all know “Swasth Sharir Me Swasth Man Ka Niwas Hota Hai” When you talk about a healthy body or healthy mind then one thing which will come first is a healthy diet especially when we think about pregnancy.

A healthy diet and healthy lifestyle are important for any human being at any time, but they become vital if you're pregnant or planning a pregnancy. Healthy eating keeps your baby good and makes you feel rich from the inside. Healthy eating gives your baby the essential nutrients in the womb.

Overall, the target for a balanced diet, with an appropriate balance of all the 5 food groups:

1. Vegetables and legumes
2. Whole cereals
3. Milk, yogurt, and cheese
4. Meat, poultry, fish, and other protein sources
5. Fruits

It’s time to take care of yourself as the body goes through several physical and hormonal changes. You have to fulfill the demands of your body in addition to the growing one in your womb. Mothers and elderly in the house normally recommend….eat double…...you have to eat for two. It doesn’t mean that if you eat 2 chapattis at lunch then you have to eat 4 chapattis at lunch. It’s almost impossible to follow the recommendations of the elderly. Eating a healthy, balanced diet will help you feel good and will fulfill the requirements of both you and your baby. 

The food you eat is the main source of nourishment for your baby. So, it’s critical to get all the nutrients you need. Let’s discuss the food which can fulfill your and your baby’s nutritional requirements and also satisfy your cravings.

Increased nutritional requirements during pregnancy

There is no doubt that there is increased nutritional stress on your body, as you are feeding a whole new person. But, still, you don’t need to double your intake. From the day you know that you are pregnant, your micronutrients and macronutrients intake should ideally increase to support yourself and your baby. 

Micronutrients are the dietary components needed by the body in relatively smaller amounts, such as vitamins and minerals. Macronutrients on the other hand are needed by the body in larger amounts to provide calories, i.e., energy to do work. Carbohydrates, proteins, and fats are considered macronutrients. Each of these is needed in more quantities during pregnancy. 

General guidelines for a few important nutrients that should be increased during pregnancy

Including a variety of healthy foods in the diet may fulfill your increased nutritional needs, such as foods rich in:

• Protein
• Complex carbohydrates
• Healthy fat
• Vitamins & minerals

Water requirements

Drink plenty of water every day — make sure water should not be contaminated.

Criteria for safe and wholesome water are

1. It should be both
2. Free from pathogenic agents like viruses, bacteria, or any micro-organism
3. Free from harmful chemical substances
4. It should be pleasant to the taste, i.e. free from color and odor and it should be used for domestic purposes.

Most potable water in India contains fluoride, which helps your growing baby's teeth develop strong enamel. Now the question arises, what to eat and how much to eat. Given below is a brief discussion about this. 

What & how much to eat during pregnancy

Believe me, to feed yourself properly is not rocket science. It’s just a modification of a regular healthy eating plan. Continue your calorie intake normal in your first trimester, but mindful eating is important here. In the second trimester, increase 350 calories daily and in the third trimester, an increment of 450 calories per day is recommended. 

Avoid foods with zero nutritional value i.e., junk foods, chips, and soda. Replace these items with fresh fruits, vegetables, and lean proteins like chicken, fish, beans, and lentils. It doesn’t mean that you have to avoid all of your favorite food items during pregnancy. You just have to make a proper balance between your favorite food items and nutritious foods, so that you don’t miss any important vitamins or minerals. 

Simple and complex carbohydrates

Simple carbohydrates peak insulin whenever you eat and it may develop insulin resistance so, the basic concept of healthy carbohydrates is to choose complex carbohydrates and avoid simple sugar as much as you can. Eat wholemeal instead of processed food when you can. Mindful eating will make your baby more strong and free from any metabolic errors.

Protein

We all know protein is the building block of our body. Protein foods help the baby to grow. Sources of protein include meat, fish, poultry, eggs, legumes/beans, paneer, and nuts. Eat an adequate amount of protein every day. Proper growth of the baby's tissues and organs, including the brain, needs protein. So, protein intake is very critical during pregnancy. It is also needed for breast and uterine tissue growth during pregnancy. Protein also plays a role in increasing blood supply, allowing more blood to be sent to your baby. 

Protein intake should be increased every trimester.  70-100 gms of protein is needed per day.

Protein sources to be included during pregnancy:

• Chicken

• Salmon

• Lean beef and pork

• Nuts

• Peanut butter

• Cottage cheese

• Beans

Fruit and vegetables

Your plate should include plenty of fruit and vegetables because these provide vitamins and minerals, as well as fiber, which helps digestion and prevents constipation. Always wash them carefully under running tap water. If possible peel off the skin. Deep fry is not good to preserve nutrients. Cook vegetables lightly in a little water, or eat them well washed raw or you can shallow fry them to get the benefit of the nutrients they contain.

Dairy

Dairy foods such as milk, cheese, and yogurt, paneer are important as they contain several nutrients like calcium, iron, magnesium, and others that your baby needs. Choose reduced-fat varieties wherever possible. Some cheeses should be avoided — see Foods to avoid.

Healthy snacks

Snacking is not good at all for most of the persons especially when we are talking about healthy eating. In pregnancy snacking is also bad but grandparents feel bad if you are not eating the food in between as they think the baby requires more and more nutrition. So, don’t eat snacks that are high in fat or sugar, such as sweets, biscuits, junk food, outside food, or chocolate.

Instead, choose from the following nutritious snacks:

• Grilled chicken, mashed tuna, salmon or sardines, and salad
• Salad vegetables, such as carrot, celery, or cucumber
• Low-fat yogurt
• Vegetable sticks
• Fruits like apricots, figs or prunes
• Vegetable and bean soups
• Unsweetened breakfast cereals, or porridge, with toned milk
• Fresh fruit

Calcium

Calcium is needed to regulate your body’s fluids and to build a baby’s bones. The daily requirement of a pregnant woman is 1,000 mg of calcium. Additional supplementation of calcium is needed to fulfill the requirement, ideally  500mg 2 times a day. 

Calcium sources to be included during pregnancy:

• Milk
• Yogurt
• Cheese
• Seafood like salmon, shrimp, catfish, and canned light tuna
• Calcium-set tofu
• Leafy vegetables, dark green

Folate

This is commonly known as folic acid. It plays an important role in reducing the risk of neural tube defects.  These include major birth defects such as spina bifida and anencephaly. According to the American College of Obstetrics and Gynecology, 600-800 mcg of folate is required per day for pregnant women. 

Folate sources to be included during pregnancy:

• Leafy vegetables, dark green
• Dried beans and lentils
• Liver
• Eggs
• Nuts
• Peanut butter

Iron

Iron, in addition to sodium, potassium, and water is needed to increase blood flow. Proper blood flow is crucial for the supply of oxygen in enough quantity for both you and your baby. 27-35 mg of iron is needed per day by a pregnant woman. In addition to this vitamin C is also needed to increase the absorption of iron. 

Iron sources to be included during pregnancy:

• Eggs
• Lean beef and poultry
• Enriched bread or cereals
• Citrus fruits
• Dark green, leafy vegetables.

Some important points to be kept in mind during pregnancy

It is more important to concentrate on the quality of the food you eat rather than the quantity. Eating too much sugar can develop insulin resistance and obesity. If you are hungry all the time even after having a meal then it is not good for you and your baby. If you have a healthy meal every day, it is easier to avoid snacking on foods that are high in sugar. If required you can add some healthy fats. These are some food you must avoid during pregnancy (avoid certain foods) because they are not healthy for both of you or they can be dangerous for the baby. You will need to be careful with your diet if you develop gestational diabetes.  Nutrients like choline, salt, and B-complex vitamins are also necessary during pregnancy to keep you thriving. 

In addition to eating a well-balanced diet, intake of at least 8-10 glasses of water per day is also very important. To fulfill the demand for certain nutrients like folate, iron, and choline, from food alone, is difficult. Talk to your doctor. He/ she will recommend prenatal vitamins best suitable for you. Don’t take any medication or supplementation without the recommendation of a medical practitioner. 

Cravings & Aversions during Pregnancy

During pregnancy, you start to love some food…..feel cravings for that and opposite to that, start hating some food items because you don’t like its smell and taste, called aversion. 

Pregnancy cravings

During pregnancy, a lot of changes are noticed. You might start loving certain foods like a donut, Chinese food, or some unusual combinations like dessert with pickles. However, the actual reason behind these cravings or aversions during pregnancy is unclear; some researchers believe that it’s because of changes in hormones.  

You can go with these cravings sometimes, but try to find healthy options for these cravings like oven-roasted sweet potato wedges in place of French fries. Limit the intake of junk food and processed foods. 

Pregnancy aversions

If you feel aversions to foods necessary for the growth and development of a baby, it’s problematic. If you feel so, talk to your doctor. He/ she will suggest other foods or supplements that compensate for the lack of those nutrients in your diet. 

Pica

Some pregnant women have cravings for items that have no nutritional value, like clay, ashes, starch, or other strange things. Pica during pregnancy indicates the deficiency of certain vitamins or minerals. It’s important to notify your doctor if you feel cravings for non-food items. Consumption of such products can be dangerous for both you and your baby. 

Pregnancy & Weight gain

If you are conscious of weight gain during pregnancy, don’t stress too much. Weight gain is normal during pregnancy. This extra weight is needed for the nourishment of the baby. Some of it is stored for breastfeeding after the birth of your child. Normally, a healthy woman gains 11-15 kg (25-35 pounds) of weight during pregnancy. You can gain weight more or less than this, it’s quite normal. 

Although everyone is different, the chart given below indicates some values of weight gain during pregnancy. Recommended weight gain during pregnancy with one baby:

Don’t worry, if your weight gain is different from this because everyone is different and every pregnancy is also different. Just focus on nutritious foods instead of weight gain. Dieting to lose weight or prevent gain during pregnancy can be harmful to both you and your baby. 

Exercise during pregnancy

In addition to a healthy diet and supplements, exercise during pregnancy is also very important. It helps to manage your health and removes stress. Swimming and walking are good options. Avoid extra strenuous exercises like rock climbing or playing basketball. If you don’t exercise regularly, then start slowly during pregnancy and don’t overdo it. Join a yoga class or other exercise class that focuses specifically on pregnant women for extra support. 

Foods to eat and avoid during pregnancy

Pregnancy is a very crucial time for every woman….either rich or poor...working or housewife. Certain food items should be included during pregnancy and some food items should be avoided during this period. When you are trying to conceive or already conceived, supplement folic acid in your food or consult your gynecologist for early initiation of folic acid. It is essential for a baby’s brain growth.

Preparing food safely

1. Wash fruit, vegetables, and salads. In India, we usually do not find ready-to-eat salads very easily but these are very common in other countries. Washing removes all traces of soil, which may contain micro-organism toxoplasma, a parasite that can cause toxoplasmosis, which can harm your unborn baby.

2. Careful washing of all the surfaces, utensils, and hands, after preparing raw meat to avoid toxoplasmosis and other common infections such as salmonella, listeria, and campylobacter.

3. Storage also plays a very important role in preventing diseases. Always store raw foods separately from readymade or ready-to-eat foods to prevent contamination that leads to food poisoning.

4. Use a separate chopping board for chopping raw meats.

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High Uric Acid Diet

High uric acid is most commonly detected while undergoing blood tests for any other medical condition. It is usually diagnosed incidentally and therefore, most people don’t know they have it till it worsens. Millions of cases of high uric acid are reported throughout the world every year. But, did you know it can be taken care of just by following a proper diet? Let’s see how!

What Is High Uric Acid?

High uric acid, also known as hyperuricemia, is a condition that is caused when high levels of uric acid are present in the blood. If this high concentration of uric acid is not removed in time, it forms crystals of uric acid. These crystals ultimately settle in the joints of bones, thereby leading to a condition called gout and it can be very painful. Moreover, the crystals of uric acid can also settle in the kidneys and form kidney stones. In such a severe condition, your blood and urine can turn acidic too.

High uric acid levels require immediate action and so dietplusminus urges you to get medical attention as soon as possible, otherwise, it can eventually lead to permanent bone and tissue damage, heart disease, etc. Advanced research has shown also shown that type 2 diabetes, high blood pressure, and fatty liver disease are somehow linked to high uric acid levels. This condition is more commonly seen in men than in women. In the case of men, it usually occurs after 30, and in women, it commonly occurs after menopause (around 50).

What Causes High Uric Acid?

Uric acid is actually a waste product and so your body filters it out through kidneys and in the urine. So, high uric acid levels are most commonly caused when your kidneys malfunction. If your kidneys fail to eliminate uric acid efficiently, then the acid stays in your body. However, there are some things that can slow down the process of the elimination of uric acid. These include rich foods, medical conditions like diabetes, obesity, excess alcohol consumption, stress, etc. Genetics can also play a role in this.

Some other less common factors include a purine-rich diet (liver, gamer meat, sardines, gravy, dried peas and beans, mushrooms, etc.), your body producing excess uric acid, certain diuretics, immune-suppressing drugs, vitamin B-3, certain cancers/chemotherapy, etc.

How To Cure High Uric Acid With Diet?

The best way to reduce high uric acid levels is by following a gout-friendly diet. Your diet must be low in purines. So, your diet should compromise of fruits (cherries can help to lower uric acid levels and inflammation), vegetables (potatoes, peas, eggplants, dark and green leafy veggies, etc.), legumes (lentils, beans, etc.), nuts and seeds, whole grains, etc. All dairy products are safe for you, but dietplusminus recommends consuming low-fat dairy products. Further, eggs and beverages (like coffee, tea, green tea) are all recommended.

You also, strictly, need to avoid some foods that contain high levels of purines. These include all organ meats (liver, kidneys, etc.), game meats, fish, yeasts, white bread, cakes, cookies, etc. Additionally, you should also avoid sugary drinks such as soft drinks. Dietplusminus recommends you maintain a healthy weight and exercise regularly. Plus, drinking plenty of water and cutting down on alcohol can also help.

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Diabetes has already become the third most common disease on the planet with around 500 million people affected by it. Though the mortality rate is low, dietplusminus urges you to take it extremely seriously.

People who ignore it at first, later either succumb to it or it turns out to be their worst nightmare. Diabetes (any type) requires necessary care from the diet and lifestyle point of view. Otherwise, it can lead to other serious complications such as stroke, kidney disease, eye problems, joint problems, neurological and heart disease, etc. Here you will get to know about everything related to diabetes and its concerning diet. 

What Is Diabetes?

Diabetes is a serious medical condition that alters your body’s natural way and ability to process blood glucose (blood sugar). Food that you eat is ultimately converted into a simpler form (glucose). Glucose is then used by your cells to release energy. Insulin is a hormone secreted by your pancreas that promotes the absorption of glucose and thereby helps to regulate your blood sugar level. Depending on what’s happening to insulin in your body, different types of diabetes can occur. 

 
Type I diabetes (juvenile diabetes) occurs if your body completely fails to produce enough insulin or does not produce enough of it. So, type I diabetic patients need to take artificial insulin, daily. 
On the other hand, Type 2 diabetes occurs when your cells don’t respond to insulin as effectively as normal and therefore it affects the processing of glucose. So, type 2 is caused by insulin resistance of your cells. So, here,  it doesn’t matter if your body is producing enough insulin or not. This is the most common type of diabetes and studies have shown that it is highly linked to obesity. 
There's another type of diabetes known as gestational diabetes. As the name suggests, this type occurs in women during their trimesters. Basically, during pregnancy, the body of a woman can become less sensitive to insulin and therefore develop somewhat insulin resistance. But, this does not occur in all women and mostly it gets resolved naturally after parturition. Also, in some people, borderline diabetes known as pre-diabetes is diagnosed. 

The normal fasting blood sugar level ranges between 70 and 110 mg/dL. A level of 126mg/dL and above is considered to be diabetic and a blood sugar level ranging from 111 to 125 mg/dL is pre-diabetic. Such people face the risk of developing type 2 diabetes. 

Research shows that you can lower your risk for type 2 diabetes by 58% by:

• Losing 7% of your current body weight (or 15 pounds if you weigh 200 pounds).
• Exercising moderately (such as brisk walking) 30 minutes a day, five days a week.

Symptoms of diabetes

The rise in blood sugar levels causes almost similar symptoms in type 1 and type 2 diabetes. Gestational diabetes patients are usually asymptomatic.

What Causes Diabetes?

The reason associated with each type of diabetes is different.
Type 1 diabetes is caused due to disruption of insulin-producing beta cells of the pancreas. The immune system attacks and destroys these cells. Genes may be playing a role in causing type 1 diabetes but the significant cause is hormonal imbalance, immune system unknowingly attacks the insulin-producing beta cells and thus accounts for the high level of sugar in the blood. Some viruses can also induce immune system attacks. 

There are two main reasons behind type 2 diabetes, first genetics, and second lifestyle. Unlike type-1, type 2 diabetes has different causes. Genes still play a role, but lifestyle plays a major role. Being overweight, having high blood pressure issues, high triglycerides, and high alcohol intake, all directly or indirectly cause diabetes. Overweight or obese individuals, who have fat on their belly are at higher risk of getting type 2 diabetes because fat mass on the belly makes your cells more resistant to the effects of insulin on your blood sugar. 

Gestational diabetes is caused due to hormonal changes and secretion of some insulin-blocking hormones from the placenta during pregnancy.

Complications associated with diabetes:

High blood sugar is like a slow poison, which deteriorates your body very slowly and damages the organs and tissues throughout the body. The longer the time you live with uncontrolled blood sugar, the higher the damage caused.

The common damages caused by long term uncontrolled diabetes are: 

• Neuropathy 
• Nephropathy
• Vision loss and retinopathy
• Heart problems
• Hearing issues
• Sores in the foot that don’t heal are commonly called diabetic foot
• More prone to bacterial and fungal infections
• Skin problems
• Depression
• Dementia 

Complications associated with gestational diabetes are different from type 1 and type 2 diabetes, and include:

• Stillbirth
• Premature birth
• Birth weight higher than normal weight
• Jaundice
• Low blood sugar level
• Increased risk of type 2 diabetes in later life
• Cesarean delivery may be required
• Risk of future pregnancies

Treatment of diabetes

Lifestyle modifications, including consumption of healthy food, workout, and certain medications are used to treat diabetes, depending upon the type of diabetes and condition of the patient.  

Type 1 diabetes: Insulin is the main treatment for type 1 diabetes, to keep blood sugar levels in control, as the body is unable to produce this hormone. 
Type 2 diabetes: This type of diabetes can be treated using a healthy diet and proper workout. If your blood sugar level is not controlled by these lifestyle changes, your doctor will prescribe medications for you. If the medications do not work, insulin is given to some patients.
Gestational diabetes: If diet and exercise are not enough to bring the blood sugar levels under control, insulin is given. Insulin is considered safe for the growing child.

Diet Plan To Treat Diabetes

Following a proper diet plan is very important in the case of diabetes. Dietplusminus strictly recommends you follow a low-glycemic index diet.

For those of you who don’t know what glycemic index means, it is a number assigned to foods indicating their ability to raise blood sugar after consumption. So, you are advised to avoid food with a glycemic index of 70 or above. You must make low-glycemic choices to maintain a normal blood sugar level.

Consider the following tips for low glycemic index food

• Eat unprocessed foods and not processed ones. Because whole, unprocessed foods have a lower glycemic index than processed foods. 
• Eat more high in fiber foods. Fiber takes time to digest and therefore your blood sugar level does not rise quickly.
• Eat fruits like apples, vegetables like sweet potato, lentils, kidney beans, etc. These have a low glycemic index.
• Apart from these, strawberries, yogurt, chia seeds, and nuts are also very helpful.
• But, most importantly you need to avoid consuming table sugar, in any form. So, avoid all the soft drinks, etc. You can substitute table sugar with honey, but make sure to use it in moderation.

You should look at the total nutritional value in foods, not just glycemic index, to control diabetes. Even some foods that have a high glycemic index (potatoes) contain vitamin C, potassium, fiber, etc. which can be helpful. Also, the norms of a good diet may vary as per your liking, so you should visit a qualified medical practitioner for the best suitable diet.
 

What tests are required for joining this program?

Lists of important tests

1. Blood Sugar-Fasting and Post Prandial 

2. Fasting Insulin

3. HbA1C

4. Urine Routine and Urine microalbumin

5. Hemogram 

6. Lipid profile 

7. Liver Function Tests 

8. Kidney Function Tests including Glomerular Filtration Rate (eGFR) 

9. Thyroid Function Tests  

10. Iron Study

11. High Sensitive C-Reactive Protein (hsCRP)

12. Vitamin B12

13. Vitamin D3

Gastroesophageal Reflux Disease (GERD)

What are GERD and acid reflux?

This is a very common question. When the contents of the stomach move back into the esophagus, the action is called acid regurgitation or reflux. This condition is commonly called gastroesophageal reflux disease (GERD). If GERD is left untreated, it can cause serious health issues. 

Common symptoms associated with GERD

One of the most common symptoms of GERD is acid reflux. A feeling of uncomfortable burning in the chest which may also migrate to the throat and neck is called acid reflux. Acid reflux can cause a sour or bitter taste in the mouth. It can also cause regurgitation of stomach contents in your mouth.

Other symptoms of GERD are:

• Nausea

• Bad breath

• Hoarse voice

• Chest pain

• Pain and difficulty in swallowing

• Chronic cough

Diagnosis of GERD

A doctor conducts a physical exam and asks about the symptoms you are suffering from. Certain tests may also be suggested to you, including:

Treatment options for GERD

Lifestyle modification is the key to relieving the symptoms of GERD.

Your doctor may encourage you to make certain lifestyle changes, including: 
 

• Weight management

• Avoid heavy meals, especially in the evening

• Elevate head during sleep

• Don’t lie down just after eating, wait for a few hours

• If you smoke, quit it

Medication

Your doctor may suggest some over-the-counter medicines to overcome the symptoms. However, every medicine has some side effects. So, don’t take any medicine without consulting with your doctor. He/she will suggest medicines best suitable for you. 
 

Antacids: This is used occasionally for mild symptoms of acid reflux and GERD. If you take antacids regularly, you may need stronger medication. 
 

H2 receptor blockers: H2 blockers like Pepcid AC, lower the number of acids produced by the stomach. However, a type of H2 blocker, ranitidine was recently recalled by FDA due to the presence of carcinogen N-nitrosodimethylamine (NDMA).
 

Proton pump inhibitors (PPIs): PPIs also decrease the amount of acids produced by the stomach, but they work better than H2 receptors. They are also known to heal the lining of the esophagus damaged due to GERD.

 
Surgery 

In most cases of GERD, lifestyle modification and medication is enough to relieve the symptoms. But in some cases, surgery is needed. When you develop complications of GERD, your doctor may recommend surgery. There are multiple surgeries for the treatment of GERD, including fundoplication and bariatric surgery. 

Home remedies and problems associated with it GERD

Some individuals prefer home remedies for the treatment of heartburn and acid reflux. It is ok when the symptoms are occasional. But if you are diagnosed with GERD, self-diagnosis, and self-medication may cause serious health issues. Some remedies which may harm you in place of providing relief: 

Difference between heartburn and GERD

There is a difference between heartburn and GERD. Most people experience heartburn occasionally. Occasional heartburn is not a matter of concern. But if you experience heartburn more than twice a week, and also associated chest pain and chronic cough, you should consult your doctor. It might be GERD. 

Causes of GERD

There is no single cause of GERD. When a certain mechanism in your body doesn’t function properly, the chances of getting GERD increases. The lower esophageal sphincter (LES) is a circular band of muscles at the end of the esophagus. When you swallow, it opens. The rest of the time it is closed tightly. When this sphincter is not closed tightly or properly, acid reflux happens. This allows the passage of digestive juices and other contents of the stomach to the esophagus. 
 

Common causes which drive you towards GERD 

Risk factors of GERD

There is no single reason for GERD. Several factors give rise to the improper functioning of LES, resulting in GERD. Certain lifestyle choices and health conditions may increase the chances of GERD, including: 
 

• Obesity

• Pregnancy

• Smoking

• Connective tissue disorder

• Consumption of too much of certain medicines, including non-steroidal anti-inflammatory drugs, like aspirin, and ibuprofen.

• Consumption of certain beverages, including soda, coffee, or alcohol

• Consumption of too many fried foods

• Consumption of large and frequent meals

• Sleeping just after eating

• Consumption of alcohol

• While the connection between alcohol consumption and GERD is not clear, limiting or stopping alcohol completely has been linked with relief in GERD symptoms. 

Food that may trigger GERD

There are certain food items and beverages, which may aggravate the conditions of GERD. However, the food which triggers GERD is very personal and differs from person to person, there is a list of certain food items which are more triggering than others, including:
 

• Fried foods

• Citrus fruits and their juices

• Soda 

• Coffee

• Mint

• Tomato and its sauces

• Onion

GERD associated with other conditions

Certain conditions aggravate the symptoms of GERD, including anxiety, pregnancy, asthma, and IBS. 

Infants with GERD

It’s very common for babies to spit up food, but if your baby vomits very frequently, he/she might be suffering from GERD. 
 

Symptoms of GERD in infants: 
 

• Recurring cough

• Arching of back during or after feeding

• Hiccups

• Trouble in swallowing

• Gagging or hiccups

• Irritability during or after feeding

• Refusal to eat

• Weight loss

• Difficulty in sleeping

Serious complications associated with GERD

Commonly, GERD doesn’t cause any serious health issues but can be fatal in some cases.

Serious complications of GERD:

However, these complications are aroused due to untreated GERD. So, to avoid these complications, manage and treat the symptoms of your GERD with the help of your doctor. 

Nutritional guidelines for GERD

There are several treatments for GERD, but lifestyle modification, including 

While there are many medical treatments for GERD, changing your diet is one of the easiest and most affordable ways to manage symptoms. It can also help prevent acid reflux from happening in the first place. Although the symptoms of GERD are triggered by different food items in a different person, if you have GERD you must avoid these foods:

1. Fried foods
2. Spicy foods
3. Soda
4. Carbonated beverages
5. Mint 
6. Garlic
7. Onions

Let’s discuss the food items that can be taken in moderation and that should be taken generously: 

Diet Plan For Obesity Induced Infertility

According to WHO, if the BMI of your body is greater than 25 kg/m2, it is considered overweight and if the BMI equals or is greater than 30 kg/m2, then it is considered obesity. It has been found that overweight women have a very high hence of menstrual dysfunction and anovulation. Overweight and obese women are always at a very high risk of reproductive malfunction. Even the risk of subfecundity and infertility, conception rates, miscarriage rates, and pregnancy complications are increased in these women.

In case you are overweight and are planning to build a family then you must get rid of excess fats to avoid any complications and be on the safer side.

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IBS and Functional Dyspepsia

It is assessed that 40% of all gastroenterology center visits are for functional gastrointestinal disorders, and an ongoing study of generalists and gastroenterologists found that about 33% of their patient populace had side effects of Irritable bowel syndrome (IBS). 

Numerous patients with IBS have dyspepsia; similarly, numerous patients with dyspepsia additionally have overlapping symptoms that mimic IBS. These two sets of patients are comparative in that side effects are regularly chronic, may come and go, are irritated by psychosocial stressors, and are frequently troubled by suppers. What's more, the two issues are viewed as hard to analyze by numerous doctors, and without notice signs or "warnings," broad testing is probably not going to be useful. These likenesses raise the issue of whether IBS and dyspepsia are simply different manifestations of a similar issue or whether they speak to unmistakable clinical substances.

Managing patients with IBS and Functional Dyspepsia can be a challenging and frustrating process for clinicians. Currently, these two common Functional Gastrointestinal Disorders are thought of as completely distinct entities. Because many patients have overlapping symptoms of IBS and dyspepsia, maintaining two separate diagnoses leads to separate, but often parallel, processes of evaluation and treatment. Tragically, these outcomes in repetitive lab tests, duplication of demonstrative investigations, visit office visits, and the utilization of numerous meds.

What plays a role in the development of these disorders?

These factors may play a critical role in the development and expression of these chronic disorders

• Prior infection

• Inflammation

• Stress

• History of abuse to the gastrointestinal system - Injury to the enteric nervous system may be the common

Some patients will manifest the abnormal pathophysiology that develops as a result of enteric nervous system injury with primarily upper GI tract symptoms (epigastric fullness and discomfort, bloating, nausea), whereas others will manifest primarily lower GI symptoms (abdominal pain and disordered defecation). Treatment options for IBS and FD should be directed at modulating both peripheral and central pain mechanisms, to improve symptoms, improve quality of life, and minimize the economic burden on society.

Rome II Criteria for Irritable Bowel Syndrome and Functional Dyspepsia

Functional Dyspepsia

Functional dyspepsia is a common health issue in the digestive system of humans. Around 1.5 billion people around the world face this issue. Although functional dyspepsia is not very lethal, it can surely affect the quality of your life as it can last for a long.  It can be managed by taking medication, but diet and lifestyle changes are as important. 

What Is Functional Dyspepsia?

Functional dyspepsia (indigestion) is the name given to some symptoms of indigestion that show up without any obvious cause. 

So basically, your digestive system seems all okay, but there are symptoms of stomach pain, discomfort, bloating, etc. just like that of ulcers. It is also known as non-ulcer stomach pain or non-ulcer dyspepsia. It usually does not lead to any serious consequences, but it should not be neglected. Because, sometimes it can be caused by a bacteria called Helicobacter pylori, which can cause ulcers in the stomach in the long run. 

This is the most common type of dyspepsia. The symptoms can vary, but its prominent symptoms include nausea, bloating and bleaching, stomach upset or pain, vomiting, etc. Other less common symptoms include burping, sour mouth, weight loss, psychological distress, etc. If these symptoms come and go away within a month, then you most probably don’t have functional dyspepsia. 

Further, these symptoms can be suppressed by over-the-counter medication. But, dietplusminus recommends making necessary changes in diet and lifestyle as soon as possible to avoid unpleasant complications.

What Causes Functional Dyspepsia?

Functional dyspepsia does not have one single cause. It is not known what causes it. It is called 'functional' because it does not have a diagnosable cause. Several reasons may lead to this functional disorder. 

Some of the causes include allergens, infection due to bacteria, excess acid secretion in the stomach, unhealthy diet, lifestyle, obesity, etc. Some factors are known to increase the risk of functional dyspepsia. 

Females are known to develop this disorder more than males. Similarly, elders and chain smokers are at a higher risk of developing it. Moreover, studies have also shown that a history of childhood physical or sexual abuse may also be a risk factor. Further, there is an unknown link between irritable bowel syndrome (IBS) and indigestion. Because around one-third of the people affected by this disorder develop IBS.

Functional Dyspepsia Diet Idea

First of all, you need to make some lifestyle changes. Always eat slowly, as eating too fast affects the process of digestion. Also, eating foods that are high in fat can aggravate the symptoms. High alcohol consumption, as well as cigarette smoking, can also worsen the condition. 

Studies have shown that some foods can effectively alleviate the symptoms. These include:

• Apples

• Dates

• Honey

• Rice

• Yogurt

• Walnuts

While some can aggravate the symptoms:

• Watermelon

• Citrus juice

• Carbonated drinks

• Caffeine (coffee)

• Oily and fatty foods

Read about Irritable Bowel Syndrome

But, as the symptoms vary from person to person, so dietplusminus suggests that it is better to seek help from a medical practitioner to set up a proper diet plan. 

How To Enroll To Get IBS or Functional Dyspepsia Diet Plan?

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Ketogenic Diet (Keto Diet)

The ketogenic diet is a very low-carb, high-fat moderate-protein diet. Low carbohydrate generates ketones and puts you in a ketosis state. It is efficient at burning fat for energy. A ketogenic diet normalizes blood sugar and insulin levels. The keto diet is very beneficial for overweight or obese, diabetic, and for people who want to improve their metabolic health. It may be less useful for people desiring muscle or weight gain, like for elite athletes. It may not be suitable for some people’s lifestyles and preferences. Must consult your doctor about your eating plan and goals. Let him decide if a keto eating plan is right for you.

Read complete about the ketogenic diet here

Buy Our  Keto Plan - Supervised by Dr. Pankaj Kumar

Frequently asked questions on the keto diet

Here are answers to some of the most common questions about the ketogenic diet.
 

1.    Can I eat carbs in near future?

Yes, you can. Initially, it’s very important to reduce your carbs significantly. After 2 to 3 months, have controlled amounts of carbs on special occasions and return to your diet immediately.

2. Will there be muscle loss during the keto diet?
 

Yes, there is always a risk of muscle loss during any diet. But protein intake in appropriate amounts and high ketone levels minimizes muscle loss, especially if you lift weights.

3. Can muscle build if I am on a keto diet?

Yes, but not as well as on a moderate carbs diet.

4. What will be the proportion of protein in my diet?
 

Always take protein in a moderate amount during the keto diet, as very high protein will liberate glucose and will spike insulin levels and lower ketones. Your protein intake must not increase more than 35% of your total calorie intake.

5. I am constantly tired, weak, or fatigued. How to come out of this?
 

Your body may not be utilizing fats and ketones efficiently, i.e. not in full ketosis. Lower your carb intake. You may take MCT oil or ketones supplements to reveal these problems.
 

6. Why my urine smells fruity?
 

The fruity smell of urine is just due to the excretion of by-products created during ketosis. There is nothing to worry about as such.

7. What may I do to stop breathing smells?
 

Breath smell is a common side effect of the keto diet. You may try some naturally flavored water or sugar-free gum to get rid of this.
 

8. Is ketosis extremely dangerous?
 

No, but ketoacidosis is dangerous. Ketosis on a ketogenic diet is usually fine for healthy people. People often confuse ketosis with ketoacidosis. Consult your doctor before starting any new diet.
 

9. I am suffering from diarrhea and digestion issues. What to do in such a situation?
 

This is a common side effect of the keto diet, which usually starts post 3 to 4 weeks starting the diet. If the symptoms persist, take more high-fiber vegetables. 
 

10. What is the maximum dose of MCT oil per day?

MCT oil doesn’t have a defined tolerable upper intake level till now, but a maximum daily dose of 4–7 tablespoons (60–100 mL) has been suggested.

                             

Share your idea, question, and answer with like-minded people.

Join our weight loss forum and ask questions there. 

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Weight Gain Diet Plan

Being underweight comes under the category of malnutrition. According to the World Health Organization (WHO), around 462 million people in the world are underweight. Poor dieting habits, skipping meals, etcetera can lead to being underweight.

Underweight people are quite prone to diseases, especially deficiencies. During the correction of nutritional deficiencies with evidence-based scientific diet plans, you can eliminate all such deficiencies and get proper nutrition every day. If you are underweight due to nutritional mismatch then within 3 months you will be able to see the result and you will also gain significantly. For other causes of the underweight conditions, evaluation is required on an OPD basis in the hospital.

What are the main causes behind being underweight?

There are several causes behind being underweight, including:

1. High metabolism

Individuals with high metabolism do not gain weight, even after eating high-calorie foods.

2. Individuals with very high physical activity

People have very high physical activities, for example, athletes and runners burn a significant amount of calories. This causes a low body weight.

3. Chronic disease

Some diseases can cause continuous nausea, diarrhea, vomiting, and loss of appetite. Examples of such diseases are diabetes, thyroid problems, cancer, digestive problems, and respiratory problems. These all make weight gain difficult.

4. Mental problems

Mental illnesses, including depression, anxiety, and obsessive-compulsive disorders (OCD) can affect the eating ability of an individual. Additionally, eating disorders like anorexia and bulimia can also affect eating. All of these conditions can affect the body image and appetite of an individual.

What leads to unexplained weight loss?

The reasons for unexplained weight loss may be medical or non-medical. There may be a group of conditions, that have adverse effects on your health leading to unwanted weight loss. Common conditions which lead to unwanted weight loss include cancer, celiac disease, ulcerative colitis, peptic ulcer, Crohn’s disease, dental problems, Addison’s disease, amyloidosis, hypercalcemia, diabetes, heart problem, hyperthyroidism, hypothyroidism, Parkinson’s disease, dementia, depression, COPD, and HIV. Certain medications and lifestyles, including alcohol and cocaine, also lead to weight loss.

Why should you attain and maintain a healthy weight?

It is very important to diagnose the underlying cause of unwanted weight loss. Diagnosis and proper treatment are necessary as they can be fatal. Your BMI calculator:

BMI lower than 18.5 is suggestive of being underweight.

Risks of being underweight are:

1. Weakened immunity

The immunity of underweight individuals is suppressed and they are more vulnerable to getting colds, flu, and other infections.

2. Deficiencies

If you are underweight, likely, you are not taking a healthy diet. This can lead to nutritional deficiency, for example, a lower calcium level can lead to fragile bones and a lower iron level causes anemia which leads to fatigue. Symptoms like thinning skin, dry skin, hair loss, and poor dental health are also associated with nutritional deficiencies. 

3. Irregular periods

Underweight women find it difficult to conceive. Their period may be irregular or can stop.

4. Premature birth

According to a study, a pregnant woman who is underweight is more likely to give birth to a premature child.

5. Slow or impaired growth

Proper nutrition is needed for the growth and development of bones in young individuals. Being underweight and not getting enough nutrition can result in underdevelopment.

When to consult your doctor?

When you are trying to gain weight and are not able to do so, you should consult your doctor. When you are experiencing problems like irregular periods or find it difficult to conceive, you should ask your doctor for help. If an individual is mentally unfit or has an eating disorder, medical attention is necessary. Some common symptoms of an eating disorder include secretive behavior, sudden and unexplained weight loss, fatigue, refusing to eat in front of others, and refusing to attend family and social events. In case of such problems, family members should encourage the individual and seek medical help.

Some pro tips to gain healthy weight

1. Include at least 5 portions of fruits and vegetables in your diet.

2. Must include dairy or dairy alternatives in your diet. Also add beans, eggs, fish, meat, and other protein sources to your diet.

3. Select healthy whole grains as a base of your diet. You can also add starchy carbs, including potato, rice, pasta, and bread to your diet.

4. Include nuts, seeds, and healthy fat in your diet.

5. Eat several small meals.

6. Add high protein and high fiber snacks to your diet.

7. Drink plenty of fluid. 3-4 liter liquid a day is necessary.

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Post-Pregnancy weight loss Program

Losing stubborn pregnancy fat and becoming slim again is a concern of every new mom. But realistically, it is a little difficult to shed off all the extra pregnancy pounds without following a diet. Now, the question arises which diet to follow to become fit again? Here, the most important thing to notice is that you are a new mom having the responsibility of feeding your child and taking care of him/her. A strict diet plan would do more harm than good to a recent mother.

So, while you are deciding to follow a diet plan, be conscious about what you eat because it is directly going to affect your baby. You can trust dietplusminus to carve out the perfect post-pregnancy diet plan for you which you can follow fearlessly to help yourself become slim once again!

Why should you go for a post-pregnancy diet?

Before you go directly towards the diet plan, let’s take a glimpse at why you should follow a post-pregnancy diet and what are its benefits.

It is common for pregnant women to get extra fat after giving birth. However, it is not necessary to remain continually fat. Some may ignore the extra pounds but to some of you, it is a matter of concern. It may even affect your personality and health indirectly. So, even if you are not willing to become fit, nevertheless from the health point of view, you should definitely follow a good diet plan to improve your and your baby’s overall health.

Which nutrients to include in a post-pregnancy diet?

There should be a balanced ratio of every nutrient in your diet, however, there are some important nutrients that you should definitely include in your post-pregnancy diet.

The first such nutrient is Calcium. It is very important as seen from the breastfeeding point of view, because if your diet lacks calcium, your body may draw it from the bones which are extremely harmful. Iron and Choline are equally important for you and your baby to develop a good memory and a responsive nervous system. Omega 3 fatty acids are essential and always recommended as important constituents of a post-pregnancy diet. So, don’t forget to include these nutrients in your diet.

Post-pregnancy diet plan

Here are some essential food items suggested by dietplusminus that you must include in your diet plan.

1. Salmon- Salmon fish is a powerhouse of nutrients. It is loaded with DHA and nutrients.
2. Dairy products- Low-fat dairy products like milk and cheese are highly recommended for a healthy diet plan.
3. Blueberries- Blueberries are rich in vitamins and minerals and are tasty as well.
4. Oranges- Oranges provide energy and certain essential nutrients along with a great amount of vitamin C.
5. Eggs- Eggs are power boosters as they fulfill the body’s need for protein to a great extent and are highly recommended for the post-pregnancy diet.
6. Brown rice-Brown rice will give you an energy boost without increasing the fat content.

How does it work?

Choose diet packages as per your need or call us to help you in choosing the best suitable package. We recommend you do some basic blood and urine tests and consult with Dr. Pankaj Kumar.

1. Complete Blood Count (CBC)
2. Liver Function Tests (LFT)
3. Kidney Function Tests (KFT) (including Uric Acid)
4. Lipid Profile
5. Thyroid Profile
6. Fasting Blood Sugar (FBS)
7. Glycosylated Hemoglobin (HbA1c)
8. Fasting Insulin Level
9. Urine Analysis
10. USG Abdomen (Optional)

(If you have done tests in the last 3 months then please submit, no need to do tests again)

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Maintenance of weight after weight loss or just healthy weight maintenance

Many people trying for weight loss achieve their desired weight by dieting and exercise, but unfortunately many of them gain it back.

Only 20% of individuals get success in losing extra weight and maintaining it for a long time [1]. However, don’t get discouraged, because there are a number of scientifically proven ways which can help you keep the weight off, including mindful eating, stress management, and regular exercise.

It is simply a maintenance diet that is advised to start after the weight loss journey. It is very much similar to a normal diet. You can reach to us or send a request as per your calorie requirements or you can estimate your calorie requirements using a calculator.

Anybody who wishes to maintain their weight may send the request. We do not need any special blood tests before starting a maintenance diet. But if you have basic blood reports then please share your detail here at [email protected]

Reasons behind weight regain

There are few common reasons which lead to weight regain after achieving desired weight.

Very low calorie diet: A diet too low in calories may slow down your metabolism and also shift your appetite-regulating hormones. Both these factors lead to weight regain. 

Lack of sustainability: Most of the low calorie diets are not sustainable because they focus on rules rather than lifestyle modifications. These diets are followed on the basis of willpower and can't be incorporated in your daily life for a long time. This discourages you and prevents weight maintenance.

Wrong mind-set: Many individuals assume diet as a quick fix, rather than a long term solution for a healthy future. These people give-up and gain back the lost weight again.

Tips to maintain weight after weight loss

Regular exercise: Exercise is very important in weight maintenance. It boosts metabolism and also burns extra calories, both of these are necessary to achieve energy balance [2], [3]. According to studies, a minimum of 200 minutes of moderate exercise per week helps in the maintenance of weight after weight loss [4], [5], [6]. Exercise is most helpful when combined with a healthy diet. 

Weight lifting: A very low calorie diet, oftenly used by dieticians for weight loss results in muscle loss in addition to weight loss. This muscle loss reduces the basal metabolic rate, resulting in fewer calorie burn throughout the day [7]. According to studies, individuals lifting weights after weight loss are more likely to keep weight off by maintaining muscle mass [8], [9], [10], [11]. 

Don’t skip breakfast: Breakfast eaters tend to have healthier habits overall, including exercise, high consumption of fiber and micronutrients [12], [13], [14]. According to evidence, individuals eating breakfast are more successful at maintaining weight loss. 

Add plenty of protein: Protein is known to reduce appetite and promote fullness, leading to lower calorie intake, which in turn supports weight maintenance  [15], [16], [17]. Additionally, protein requires significant amounts of energy to break down in your body. Therefore, a regular intake of a diet rich in protein may increase the number of calories you burn during the day [18], [19]. 

Drink plenty of water: Staying hydrated is very important in weight maintenance. It causes fullness, hence lesser calorie intake [20], [21], [22]. Drinking water before meals leads to reduction in calorie intake when compared with those who didn’t drink water before a meal [23]. 

Keep control on your carb intake: Both the amount and type of carb are important in weight maintenance. Too much intake of refined carbs like white bread, fruit juices, and other refined flour products can be detrimental for your weight maintenance goals. To maintain your weight loss for the long term, a low carb diet is very beneficial [24], [25]. 

Track your total calorie intake: There are a number of online apps which may help in tracking your total calorie intake for the maintenance of your weight [26], [27], [28], [29]. Food trackers increase your awareness about how much you are really eating.

Include plenty of vegetables to your diet: According to studies, increasing vegetable intake helps you in maintaining weight [30], [31], [32]. Vegetables are high in fiber which causes fullness and hence lesser calorie intake [33], [34], [35]. 

Take your weight on regular intervals: Weighing yourself on a regular basis will help you keep control of your weight. 

Be prepared for setbacks: When you start your weight loss and weight maintenance journey, setbacks are inevitable. You may skip your diet one day or may skip workout one day. Occasional slip up is ok but try to stick to your daily diet and exercise routine.

Sleep enough: Not sleeping enough results in weight gain in adults, and may interfere with weight maintenance [36], [37], [38]. A sound sleep of 7 hours is necessary for adults and is optimal for weight maintenance and overall health [39]. 

Stress management: Stress management is very crucial in weight maintenance. Stress increases the level of cortisol, which results in weight regain [40]. Stress also increases the risk of impulsive eating, i.e, eating when you are not hungry. Regular exercise, yoga and meditation can help you combat stress. 

Mindful eating: Mindful eating is the most important aspect in weight maintenance. It is the practice of listening to internal appetite cues and paying full attention during the eating process. Distraction during eating may make it difficult to recognize fullness, resulting in overeating [41], [42], [43]. So, this will help you stop eating when you are truly full. 

Make sustainable changes in your lifestyle: Always remember one thing, “slow and steady wins the race”. So don’t be too restrictive and unrealistic in terms of your diet and exercise routine. Make sustainable changes in your day to day routine. 

Bibligraphy

1.  https://pubmed.ncbi.nlm.nih.gov/16002825/
2.  https://www.ncbi.nlm.nih.gov/pubmed/25614205
3.  https://www.ncbi.nlm.nih.gov/pubmed/10610070
4.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
5.  https://www.ncbi.nlm.nih.gov/pubmed/19127177
6.  https://www.ncbi.nlm.nih.gov/pubmed/15561636
7.  https://link.springer.com/article/10.2165/00007256-200636030-00005
8.  https://www.ncbi.nlm.nih.gov/pubmed/19127177
9.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1555605/
10.  https://www.ncbi.nlm.nih.gov/pubmed/18356845
11.  https://www.ncbi.nlm.nih.gov/pubmed/8531622
12.  https://www.ncbi.nlm.nih.gov/pubmed/25458992
13.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3726409/
14.  https://www.ncbi.nlm.nih.gov/pubmed/15883552
15.  https://www.ncbi.nlm.nih.gov/pubmed/24949037
16.  https://www.ncbi.nlm.nih.gov/pubmed/19400750
17.  https://www.ncbi.nlm.nih.gov/pubmed/15466943
18.  https://www.ncbi.nlm.nih.gov/pubmed/15466943
19.  https://www.ncbi.nlm.nih.gov/pubmed/18469287
20.  https://www.ncbi.nlm.nih.gov/pubmed/18589036
21.  https://www.ncbi.nlm.nih.gov/pubmed/18589036
22.  https://www.ncbi.nlm.nih.gov/pubmed/19661958
23.  https://pubmed.ncbi.nlm.nih.gov/18589036/
24.  https://www.ncbi.nlm.nih.gov/pubmed/24472635
25.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/
26.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1555605/
27.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/
28.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2248784/
29.  https://www.ncbi.nlm.nih.gov/pubmed/25220777
30.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/
31.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3419346/
32.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
33.  http://jn.nutrition.org/content/130/2/272S.full
34.  https://www.ncbi.nlm.nih.gov/pubmed/11396693
35.  http://www.sciencedirect.com/science/article/pii/S0899900704003041
36.  https://www.ncbi.nlm.nih.gov/pubmed/18239586
37.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
38.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755992/
39.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/
40.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079864/
41.  https://www.ncbi.nlm.nih.gov/pubmed/23219989
42.  https://www.ncbi.nlm.nih.gov/pubmed/23446890
43.  https://www.ncbi.nlm.nih.gov/pubmed/17010237

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Arthritis Disease Diet Plan

Arthritis can attack people of all ages, genders, and lifestyles and it is one of the leading causes of disabilities in India. Almost 50 million adults and 300,000 children have some kind of arthritis. It is generally more popular among ladies as compared to men.

Overweight and aged people are more likely to develop this medical condition. However, diet can influence it positively to a great extent.

What Is Arthritis?

Arthritis is a quite common condition yet it isn't understood correctly in most cases. As a matter of fact, arthritis is not just joint pain. There are in excess of 100 kinds of arthritis and related conditions known to date. 

Arthritis is not only painful but also causes structural and functional joint changes for life. These progressions might be noticeable, for example, bumpy finger joints. However, the diagnosis can only be confirmed by X-ray. 

The three common kinds of arthritis are

1. Degenerative Arthritis or Osteoarthritis

• Primary Osteoarthritis

• Secondary Osteoarthritis

2. Inflammatory Arthritis

• Rheumatoid Arthritis

• Psoriatic Arthritis

• Crystal-Induced Arthritis - 1.  Gout  2. Pseudogout

3. Infectious Arthritis or Septic Arthritis

What Causes Arthritis?

The two principal sorts of arthritis— osteoarthritis and rheumatoid arthritis— harm joints in various manners. 

Osteoarthritis

The most well-known sort of joint pain, osteoarthritis mainly affects your joint cartilages— the flexible and smooth covering on the articulating bone surfaces. This covering permits frictionless joint movement. In osteoarthritis, the joint cartilages degenerate and consequently, significant harm is sustained as one bone grinds legitimately on other bone during any movement.

Osteoarthritis is seen most commonly in the back region, knees, hip, or fingers.

Rheumatoid Arthritis

In rheumatoid arthritis, the body's immune system attacks the covering of the joints, which is the synovial layer. Consequently, the joint area is inflamed and swollen. If left untreated, this ultimately destroys the bones in the joint.

Risk factors of arthritis

Risk factors for arthritis can be summed up as below: 

Family ancestry

A few kinds of joint inflammations run in families, so you might be at additional risk if your ancestors have/had arthritis.

Age

The danger of the numerous kinds of arthritis, specifically osteoarthritis, rheumatoid arthritis -- increases with increasing age.

Your sex

Ladies are more prone to arthritis than men.

Past joint injury

Individuals, who have harmed a joint, maybe while playing a game, are more likely to develop arthritis than others.

Weight

Putting excess weight on joints, especially your knees, hips, and spine can increase the chances of arthritis.

Arthritis Diet Plan Idea

Just like with numerous other ailments, a proper diet can go a long way in not only preventing the disease but also in keeping it under check. That’s why at dietplusminus, a proper diet is always recommended.

Luckily, there are numerous foods that can ease the pain of arthritis and may help mitigate a portion of the joint pain altogether.

Below are some foods recommended by dietplusminus that can help you lower the pain in arthritis. 

• Spinach

• Walnuts 

• Grapes

• Ginger

• Olive Oil

• Broccoli

Be sure to avoid the following as much as is possible:

• Sugar containing foods

• Fatty foods

• Alcohol

• Fried meat

• Packaged foods

If you’re still confused, please reach out to us so that we can create the perfect diet plan for you!

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What is Pre-diabetes? 

When the blood glucose levels are above normal levels but below the defined threshold of diabetes, the condition is called pre-diabetes. With high chances of developing diabetes, this condition is considered at risk. There is always the presence of pre-diabetes before the onset of diabetes. The elevation of blood sugar is a continuum and hence pre-diabetes cannot be considered an entirely benign condition.

Diagnosis of prediabetes can be alarming. The condition is mainly due to insulin resistance. Prediabetes is often a precursor of type2 diabetes. According to a study, people with prediabetes are always at a higher risk of developing type2 diabetes. The risk of cardiovascular disease also increases in pre-diabetic people.

However, being pre-diabetic doesn’t mean that you will get type2 diabetes. Early intervention, that is diet and physical activity are the two keys to getting your blood sugar out of the prediabetes range. Now, this is an alarm for you, to know the right kind of food to eat.

Diagnosis of Pre-diabetes

The criteria for pre-diabetes are different for different organizations. WHO has defined pre-diabetes as a state of intermediate hyperglycemia using two specific parameters, impaired fasting glucose (IFG)  defined as fasting plasma glucose of 6.1-6.9 mmol/L (110 to 125 mg/dL) and impaired glucose tolerance (IGT) defined as 2 h plasma glucose of 7.8-11.0 mmol/L (140-200 mg/dL) after ingestion of 75 g of oral glucose load or a combination of the two based on a 2 h oral glucose tolerance test. On the other hand, the American Diabetes Association (ADA), has the same cut-off value for IGT (140-200 mg/dL) but has a lower cut-off value for IFG (100-125 mg/dL) and has additional hemoglobin A1c (HbA1c) based criteria of a level of 5.7% to 6.4% for the definition of pre-diabetes.

According to American Diabetes Association (ADA), diabetes screening for adults begins at the age of 45 years. If you are overweight and have an additional risk for prediabetes, you are advised to start early screening for diabetes.
 

There are several blood tests available for pre-diabetes. Let's discuss it one by one

Glycated hemoglobin (A1C) test

Your average blood sugar level for the past three months is shown in this test. This test measures the percentage of blood sugar attached to the hemoglobin. (oxygen-carrying protein in red blood cells) 

• An HbA1C level below 5.7% is considered normal.

• An HbA1C level between 5.7% and 6.4% is considered prediabetes.

• An HbA1C level of 6.5% or higher on two separate tests indicates type 2 diabetes.

In some conditions, like if you have an uncommon form of hemoglobin or if you are pregnant- HbA1C results can be inaccurate.

Fasting blood sugar test

Blood samples are collected after you fast for at least 8 hours or overnight.

•  A fasting blood sugar level of 126 mg/dL (7.0 mmol/L) or higher indicates type 2 diabetes.

• A fasting blood sugar level from 100 to 125 mg/dL (5.6 to 7.0 mmol/L) is considered prediabetes.

• A fasting blood sugar level below 100 milligrams per deciliter (mg/dL) — 5.6 millimoles per liter (mmol/L) — is considered normal.

Oral glucose tolerance test

This test is mainly used to diagnose diabetes in pregnant women. An 8-hour fasting blood sample is taken. Then you'll drink a sugary solution, and then again your blood sample will be taken after 2 hours.

• A blood sugar level of 200 mg/dL (11.1 mmol/L) or higher indicates type 2 diabetes.

• A blood sugar level from 140 to 199 mg/dL (7.8 to 11.0 mmol/L) is considered prediabetes.

• A blood sugar level less than 140 mg/dL (7.8 mmol/L) is considered normal.

If you come under the category of pre-diabetic, your doctor will typically check your blood sugar levels at least once a year.

Prevalence of Pre-diabetes 

There have been reports of increased mean FPG and prevalence of diabetes in developed as well as developing countries.

Health risks associated with pre-diabetes
 

Progression to diabetes:

There are two factors associated with conversion from pre-diabetic to diabetic- population characteristics and criteria used to define pre-diabetes. According to a study, in India, among those with pre-diabetes, 58.9% converted to diabetes (52.8% among i-IGT, 47.8% among i-IFG, and 84.1% among those with combined IFG and IGT).

Retinopathy:

According to a study, 8% of participants with prediabetes were found to have evidence of diabetic retinopathy. Although pre-diabetes has been associated with an increased risk of retinopathy in some studies, these findings vary depending on the method used for detection.

Nephropathy and kidney diseases:

Several studies have shown an association between increased risk of chronic kidney disease and early nephropathy with pre-diabetes. The causal nature of this relationship remains unclear as this association may be due to increased incidence of diabetes in this group or the presence of other factors associated with both hyperglycemia and nephropathy rather than the effect of pre-diabetes itself.

Neuropathies:

Prediabetes is also found to be associated with dysfunction of cardiac autonomic activity, reflected by reduced heart rate variability, decreased parasympathetic modulation of the heart, and increased prevalence of male erectile dysfunction in individuals with pre-diabetes. 

Macrovascular disease:

Prediabetes has been associated with an increased risk of developing macrovascular disease, but whether this elevated risk is due to pre-diabetes itself or due to the development of diabetes remains unclear. Some studies have shown an increased prevalence of coronary heart disease in individuals with pre-diabetes but this relationship may be confounded by the common risk factors present between cardiovascular diseases and pre-diabetes.

Relation between diet and prediabetes

Many factors increase your risk for prediabetes. Genetics plays a role, especially if diabetes runs in your family. Some other factors play a larger role in the development of pre-diabetes. Overweight and very low physical activity are potential risk factors. 

In the case of pre-diabetes, sugar from food begins to build up in your bloodstream because insulin can’t easily move it into your cells.

The amount and type of carbohydrates consumed in a meal influence blood sugar level and causes pre-diabetes. The sugar level in the blood increases, when your diet is filled with refined and processed carbohydrates that digest quickly.

It is difficult for the body to reduce blood sugar levels after a meal. Avoiding blood sugar spikes by watching your carbohydrate intake can help.

When you eat more calories than your body needs, they get stored as fat. This causes you to gain weight. Body fat, especially around the belly, is linked to insulin resistance. This is why many people with prediabetes are also overweight. 

Healthy eating

Although you can’t control the risk factors associated with prediabetes, some can be managed. Measures taken to stay within a healthy weight range and to balance blood sugar levels may help you.

Select carbs with a low glycemic index

You can determine how a particular food could affect your blood sugar by the use of a glycemic index. High GI food will increase your blood sugar faster. Foods ranked lower on the scale have less effect on your blood sugar spike. High fiber foods are low on the GI. Highly processed foods, refined foods, foods low in fiber and nutrients, register high on the GI.

Refined carbohydrates are high in the GI. These are the products that digest quickly in your stomach. Examples are white bread, russet potatoes, and white rice, along with soda and juice. Restrict these foods if you are pre-diabetic.

Although foods that rank medium on GI are fine to eat, still not as good as foods that rank low on the GI. Examples include whole-wheat bread and brown rice.  Foods that rank low on the GI are best for pre-diabetics.

Add the following items to your diet

• Steel-cut oats

• Whole wheat pasta

• Whole wheat bread

• Corn

• Non-starchy vegetables

• Sweet potatoes

• Beans

GI of food is not mentioned on the labels of food items. Instead, check the fiber content listed on the label to help determine a food’s GI ranking. Restrict the intake of saturated fat to reduce the risk of developing high cholesterol and heart disease, along with pre-diabetes. You can lower the GI of a given food item by taking mixed meals. For example, if you plan to eat white rice, add vegetables and chicken to slow down the digestion of the grain and minimize the spikes in blood sugar level.

Control portion size

You should have good control over the portion size to keep your diet on a low GI. This means you should limit the amount of food you eat every meal. Often, portions are higher, which creates problems and results in spikes in blood sugar levels.

Food labels can help you much regarding the proper portion size. The label will list calories, fat, carbohydrates, and other nutrition information for a particular serving.

It is important to understand that it will affect the nutritional value if you eat more than 1 serving listed. A portion of food may have 30 grams of carbohydrate and 200 calories per serving. But if you have two servings, you’ve consumed 60 grams of carbohydrate and 400 calories.

Elimination of carbohydrates from the diet is not necessary. Recent research has shown that a diet containing less than 40 percent is associated with the same mortality risk as a diet containing 70 percent carbs.

A minimal risk was reported when the intake of carbohydrates was 50 to 55 percent. For example, on a 1600-calorie diet, you should take 200 grams of carbohydrates. Spreading intake of carbohydrates evenly throughout the day is best.

As recommended by the ‘National Institutes of Health’ and the ‘Mayo Clinic’, 45 to 65 percent of calories should come from carbohydrates per5 day. Individual carbohydrate needs differ based on a person’s stature and activity level. It is recommended to consult with a dietician to know about your specific needs.

Mindful eating is the best way to keep control of your portion size. Eat only when you are hungry, and stop when you feel full. Sit properly and concentrate on the food and flavors while eating.

Include plenty of fiber-rich foods

Fiber is essential and beneficial for you. It has several benefits. It helps you feel fuller for a long time. It adds bulk to your diet, making bowel movements easier.

Since fiber-rich foods add bulk to your diet, you are less likely to overeat. You are also able to avoid the ‘crush’ which results from eating high sugar food. These types of foods will often give you a big boost of energy, but make you feel tired shortly after.  

Examples of some foods high in fiber

• beans and legumes

• whole wheat pasta

• whole-grain bread

• whole-grain cereals

• whole grains, such as quinoa or barley

• fruits and vegetables that have an edible skin

Restrict sugary drinks

A single can of soda can give you the carbohydrates recommended for a meal. A normal can of soda, 12 ounces, can contain 45 grams of carbohydrates. This number is the recommended carbohydrate serving for a meal for women with diabetes.

Sugary sodas give you only empty calories and are readily digested. Water is always a better choice to quench your thirst.

If alcoholic, drink alcohol in moderate amounts

In most instances, moderation is a healthy rule and it also goes well in the case of alcohol. Several alcoholic beverages are dehydrating. The sugar level in most of the cocktails is very high, enough to spike your blood sugar level. According to research, women should only have one drink per day, while men should limit themselves to two drinks per day. Portion control is very important in the case of alcohol. Following are the measurements for an average single drink:

• 1 bottle of beer (12 fluid ounces)

• 1 glass of wine (5 fluid ounces)

• 1 shot of distilled spirits, such as whiskey, gin, or vodka (1.5 fluid ounces)
   

Keep your drink simple. Avoid adding sugary juices or liqueurs. Drink plenty of water to avoid dehydration.
 

Include lean meat in your diet

If you are a pre-diabetic, it is recommended for you to avoid cuts of meat with visible fat or skin. A low saturated and trans fat diet will help you reduce your risk of heart disease.

However, meat doesn’t contain carbohydrates but can be a significant source of saturated fat in your diet. Eating fatty meat in moderation can lead to high cholesterol levels.

Choose your protein sources from here

• low-fat Greek yogurt

• chicken without skin

• egg substitute or egg whites

• turkey without skin

• lean beef cuts, such as flank steak, ground round, tenderloin, and roast with fat trimmed

• shellfish, such as crab, lobster, shrimp, or scallops

• fish, such as cod, flounder, haddock, halibut, tuna, or trout

• beans and legumes

• soybean products, such as tofu and tempeh

Very lean cuts of meat have about 0 to 1 gram of fat and give you 35 calories per ounce. High-fat meat, such as spareribs, can have more than 7 grams of fat and will provide 100 calories per ounce.
 

Drink plenty of water

Water is an essential part of any healthy diet. Drink plenty of water to avoid dehydration. For pre-diabetics, water is a healthier option in place of sugary sodas, juices, and energy drinks.

Average daily intake of water should depend upon your body size, activity level, and the climate you live in.
You can determine if you are taking enough water or not, by monitoring your urine volume and color. The color of your urine should be pale yellow.

Read the article Pre-diabetes - The Younger Brother of Silent Killer Diabetes

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Thyroid Disease Diet Management

The thyroid is a gland in your neck area that controls some hormones in your body. These hormones are necessary for the proper metabolism of proteins, fats, and carbohydrates. 

But, two common disorders (hyperthyroidism and hypothyroidism) of this gland lead to certain health issues. On this dietplusminus page, you will learn about thyroid disease and its management with a proper diet.

What Is Thyroid Disease?

Thyroid disease actually doesn’t refer to a single disorder, because there are many disorders related to the thyroid gland. But, the two most common types are hyperthyroidism and hypothyroidism. Hyperthyroidism is referred to as overactive thyroid. As the word 'hyper', which means 'more' or 'over' suggests, it is the condition in which the thyroid gland releases more amount of the hormone thyroxine than normal. On the other hand, hypothyroidism is a condition in which enough hormone is not produced by the gland.

Hypothyroidism is the more common one of the two and therefore sometimes it is directly referred to as thyroid disease. Both of them have different symptoms, but some also share some common symptoms such as enlargement of the gland (goiter). But, both have different causes and are treated very differently. 

The Symptoms of hypothyroidism include

• Constipation

• Fatigue

• Unexplained weight gain

• Dry skin

• Cold sensitivity, etc. 

The symptoms of hyperthyroidism include

• Weight loss

• Elevated and/or irregular heart rate

• Brittle skin

• Irritability, etc. But, the old usually don’t experience any symptoms.

What Causes Thyroid Disease?

As already mentioned, there are different causes of the two different thyroid diseases.  Hypothyroidism can be caused if your thyroid is not working as normal or if it has been removed (in cases of medical conditions like cancer). But, its most common cause is another autoimmune disorder (the body’s immune system fails to recognize its own cells and attacks them) known as Hashimoto's thyroiditis. Other causes include surgical treatment of some conditions like hyperthyroidism, thyroid cancer, etc. Some medications can also trigger hypothyroidism.

The most common cause of hyperthyroidism is another autoimmune disease called Graves' disease. Basically, this autoimmune disorder makes the thyroid gland grow abnormally large and release more hormones than required. Hyperthyroidism can also be caused due to- inflammation of the thyroid gland (thyroiditis), postpartum thyroiditis, consuming too much thyroid hormone, toxic nodular goiter, etc. 

Women are more prone to develop thyroid disease than men. Further, old age, as well as family history, can also make one more prone. 

Thyroid Disease Diet Idea

In this disease, a proper diet is as important as the medication itself. So both should go hand in hand. According to Dietplusminus, foods that are okay for people with hypothyroidism include:

• Eggs (rich in iodine and selenium)

• Meat, all types.

• Fish, all seafood.

• Vegetables, all vegetables. In fact, your diet should be based on vegetables.

• Fruits like berries, bananas, tomatoes, etc.

• All dairy products and yogurt.

Also, you should avoid some foods strictly in order to keep your weight under check:

• Avoid eating processed foods.

• All varieties of millets.

• Avoid taking too many supplements (iodine and selenium)

• Avoid tofu, tempeh, soy milk, etc.

• Broccoli, spinach, cabbage, etc.

• Fruits like pears and strawberries.

• All caffeinated beverages as well as alcohol.

The recommended foods in case of hyperthyroidism include:

• Low iodine foods like egg whites, fresh fruits, oats, honey, potatoes, etc.

• Cruciferous vegetables.

• Iron-rich foods like dried beans, vegetables, nuts, lentils, whole grains, etc.

• Healthy fats are present in flaxseeds, olive oil, etc.

• Spices like turmeric, green chilies, black pepper, etc. 

• Also, take vitamin D supplements.

Some foods to avoid in hyperthyroidism include:

• Nitrates are present in parsley, cabbage, turnip, carrots, cucumber, pumpkin, etc. 
• Gluten is present in wheat, barley, malt, etc.
• Soy-foods.
• Caffeinated beverages.

Reach out to us, so that we can create the perfect diet plan for you according to your lifestyle and requirements!
 

Hypothyroidism - low thyroid hormone - Food to eat and avoid

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Snoring: Everything you need to know

Snoring is a very common phenomenon. It is more common in men when compared with women. The condition worsens with age. Certain lifestyle modifications can help in most cases, but in a few cases, like sleep disorders, medical intervention is needed. 

Reasons behind snoring

Several factors are responsible for snoring.

The physiological cause behind snoring is the vibration produced in your airways. When you breathe, the relaxed tissue in your upper respiratory tract vibrates, which produces the typical snoring sound. Snoring may result from:

1. Blocked nasal passage
2. Too much tissue in the throat
3. The poor muscle tone of the throat and tongue
4. Too long uvula
5. Soft palate
6. Cold and allergies, which causes nasal congestion and swelling of the throat
7. A symptom of sleep apnea

Diagnosis of snoring

In mild snoring cases, only physical examination is needed. But in case of severe snoring, certain diagnostic tests are needed, including X-rays, CT scans, and MRI scans. These all are done to check your airway abnormalities. In a few cases, a sleep study may also be needed. In a sleep study, you have to spend the night at the clinic or at a sleep center to monitor the 

1. Respiration rate
2. Heart rate
3. Oxygen levels in the body, and 
4. Movement of legs.

Treatment of snoring

The most important factor which decides the mode of treatment is the reason behind your snoring. Common treatments for snoring include:

1. Use mouthpieces to keep your airway open and position your soft palate and tongue. 
2. Trim the excess tissue in your airways, with the help of surgery.
3. Palatal implants to stiffen your palates and reduce snoring.
4. Removal of uvula and shortening of the soft palate with the help of laser surgery. 
5. Use of masks or CPAP machines to direct pressurized air into the airway to eliminate sleep apnea and snoring.  

Complications associated with snoring

Frequent snoring may increase the risk of:

1. Sleepiness whole day
2. Reduced concentration
3. High blood pressure
4. Increased risk of stroke and heart disease
5. Drowsiness, resulting in road accidents
6. Relationship conflicts. 

Preventive measures for snoring

Certain lifestyle changes may improve the snoring conditions in mild cases. The potentially effective measures are:

1. Weight management
2. Sleep on your side
3. Go to bed at the same time every night
4. Apply nasal strips before going to bed
5. Get proper treatment for nasal congestion
6. Don’t eat just before your bedtime
7. Avoid alcohol before bedtime
8. Use an extra pillow to elevate your head up to 4 inches

Some tips to stop snoring

The best way to treat your snoring is to find the reason behind it. Depending upon your needs use the under-given methods to relieve your symptoms.

Risk factors associated with snoring

Certain factors increase the risk of snoring:

When to contact your doctor

In case of snoring, only your roommate or bed partner can tell the symptoms and frequency. Some common symptoms of snoring include:

1. Nasal congestion
2. Breathing from the mouth, and 
3. Waking in the morning with a dry throat

Symptoms of frequent or severe snoring:

1. Sore throat
2. Drowsiness or feeling the sleepy whole day
3. Frequent napping
4. Frequent waking up during sleep
5. Lower concentration
6. Choking during sleep
7. Chest pain or high blood pressure.

If you have symptoms of frequent snoring, talk to your doctor. He/she will tell whether you are suffering from sleep apnea or any other serious condition after conducting some tests and even a sleep study.  

Snoring is a very common phenomenon, ranging from mild to severe in terms of severity. If you snore once in a while, you don’t need any intervention, but in case of chronic snoring, you need to consult your doctor. 

Frequently asked questions on snoring

Is there any permanent way to stop snoring? Is it 100% safe? If not then what else can I do?

First of all, you should know the reason behind your snoring, then only you will be able to permanently eradicate the issue. In mild cases of snoring, certain lifestyle modifications may help relieve the condition. Weight management, avoiding alcohol or food just before going to bed, and OTC medications for colds and allergies may help relieve the symptoms.

Are there any tips and tricks to help me stop snoring?

Tips to stop snoring in mild cases include:

1. Weight management
2. Sleep on your side
3. Go to bed at the same time every night
4. Apply nasal strips before going to bed
5. Get proper treatment for nasal congestion
6. Don’t eat just before your bedtime
7. Avoid alcohol before bedtime
8. Use an extra pillow to elevate your head up to 4 inches

What are some natural ways to fight to snore?

Natural ways work in mild cases of snoring, including weight management, sleeping on your side, sound sleep of 6-8 hours, avoiding alcohol and food before bedtime, elevating head up to 4 inches, getting proper treatment of nasal congestion, application of nasal strips before going to bed. If you have frequent and severe snoring, consult your doctor. He/she will tell whether you are suffering from sleep apnea or any other serious condition after conducting some tests and even a sleep study, and will then suggest if there is a need for surgery.

What is light snoring?

Light or infrequent snoring is normal and does not require any treatment. It only disturbs your roommate or bed partner. It is also called primary snoring and occurs more than three nights per week. 

Why do skinny people snore?

Although snoring is more common in overweight individuals, it can also occur in skinny people. It can be due to a cold or allergy which causes inflammation in the upper respiratory tract or due to anatomical abnormality like a narrow airway. 

Can snoring be cured with surgery? How?

In case of anatomical abnormalities or deposition of excess tissues in the throat due to obesity, surgery is needed to cure snoring. Some common surgeries include:

1. Trim the excess tissue in your airways,
2. Palatal implants to stiffen your palates,
3. Removal of uvula and shortening of the soft palate with the help of laser surgery.

Is snoring physically harmful and if so how?

Loud and frequent snoring increases the risk of heart attack, stroke, and other health problems. Manage your weight and avoid alcohol before bedtime. If the symptoms persist, consult your healthcare provider. 

What is the prevention of snoring?

Preventive measures for snoring include:

1. Weight management
2. Sleep on your side
3. Go to bed at the same time every night
4. Apply nasal strips before going to bed
5. Get proper treatment for nasal congestion
6. Don’t eat just before your bedtime
7. Avoid alcohol before bedtime
8. Use an extra pillow to elevate your head up to 4 inches

How common is snoring?

Approx 45% of adults snore occasionally and 25% snore regularly. Snoring is more common in overweight individuals, middle-aged and older men, and postmenopausal women. The conditions worsen with increasing age.

What are the causes behind snoring?

Common causes of snoring include:

1. Blocked nasal passage
2. Too much tissue in the throat
3. The poor muscle tone of the throat and tongue
4. Too long uvula
5. Soft palate
6. Cold and allergies, which causes nasal congestion and swelling of the throat
7. A symptom of sleep apnea

Obesity-induced snoring correcting diet Plan

Staying fit and healthy is the best sort of lifestyle, one can have and we are always there to help you! At DietPlusMinus, we thoroughly study your body profile and conduct tests like blood tests to prepare scientific diet plans and exercises for you.

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Childhood Obesity or Obesity in children

When the body mass index (BMI) of a child is at the same level or higher than 95% of his/her peers, he/she can be considered obese. BMI is used as a tool to determine weight status. Height and weight are used to calculate the BMI. Your BMI percentile is then determined using your gender and age.

Obesity is a serious health problem for children. Overweight and obese children are at a higher risk of developing many chronic health conditions. Obesity and the problems related to it also continue into adulthood. Childhood obesity not only affects physical health but can also affect the social and mental health of a child. They can become depressed and have a poor self-image and self-esteem. 

"Childhood obesity is a serious issue increasing worldwide. However, children can learn healthier ways to cope with their problems. This can be done with proper education on healthy eating habits and various outdoor activities. In this context, their parents, teachers, and other caregivers help them. Help your children stay healthier for longer by preparing nutritious foods for them and encouraging them to get plenty of exercise."

Childhood Obesity Causes

The main role in childhood obesity is played by family history, psychological factors, and lifestyle. Children with parents or other family members overweight or obese are more likely to be obese. But the root cause behind the obesity of children is a combination of eating too much and exercising too little.

Foods like fast food, candy, and soft drinks, containing high levels of fat or sugar and low in nutrients, are the common culprits for fast weight gain. According to a study, 32% of adolescent girls and 52% of adolescent boys in the US drink 24 ounces of soda or more per day.  Some children gain weight because their parents are unaware of foods that can be harmful to their children. They don’t know how to choose and prepare healthy foods. Other families may not afford fresh fruits, vegetables, and meats. Convenience foods like frozen dinners, canned pasta, and salty snacks also contribute to unhealthy weight gain.

Less physical activity may be another cause of childhood obesity. Less activeness at any age tends to cause weight gain. Exercise keeps you healthy by burning your calories and maintaining your weight. Children who don’t spend their time in sports and other physical activities are less likely to burn their extra calories and as a result, become overweight or obese.

The third reason for obesity in children is psychological issues. Bored, stressed, or depressed kids eat more, to cope with negative emotions.

Health risks associated with childhood obesity

Obese children are always at a higher risk of developing health problems as compared to their peers having a healthy weight. The most serious risks associated with childhood obesity are diabetes, heart disease, and asthma.

1. Diabetes

Overweight children and adults are more likely to develop type2 diabetes. Patients having type2 diabetes are not able to metabolize glucose properly present in their bodies. Diabetes can lead to kidney dysfunction, nerve damage, and eye disease. However, the condition may be reversible through diet and lifestyle changes.

2. Heart Disease

Obese children are also at a higher risk for developing high cholesterol and high blood pressure levels, giving rise to future heart disease. High salt and high-fat foods cause increased cholesterol and increased blood pressure levels. The two major complications of heart disease are heart attack and stroke.

3. Asthma

Asthma, a chronic disease of the lungs, is caused by inflammation of the lung's airways. Obesity is the most common comorbidity with asthma. According to a recent study, about 38% of adults with asthma in the US are also obese. In the same study, it was found that obesity may be a risk factor for more severe asthma in some, but not all, people with obesity. 

4. Sleep Disorders

Obese children and teens may also suffer from sleep disorders like excessive snoring and sleep apnea. Their airways can be blocked by the extra weight in the neck area.

5. Joint Pain

Obese children can also experience joint stiffness, pain, and a limited range of motion from carrying excess weight. In most cases, weight loss can eliminate joint problems.

Impact of Childhood Obesity

In this section we discuss important aspect and their impact on childhood obesity as follows:

1. Determinants of childhood obesity

2. Medical impact

3. Psychological impact

4. Economic impact