Child Obesity

Obesity is a medical condition in which excess body fat gets accumulated. Childhood obesity is already epidemic in some areas and on the rise in others. According to WHO obesity statistics, an estimated 22 million children under five are estimated to be overweight worldwide In the last three years, obesity among schoolchildren has increased from 9.8% to 11.7%. What’s more, the prevalence of obesity in private schools has shot up from 11.6% to 17%.

Obesity may have an adverse effect on health, leading to reduced life expectancy and even increased health problems. Body mass index (BMI), is a statistical measurement derived from your height and weight. Although it is considered to be a useful way to estimate healthy body weight, it does not measure the percentage of body fat

According to Doctors, about 70% to 80% of these schoolchildren are likely to remain obese until they are adults. There are even chances that these children may get diabetes in their late 20s or 30s only. Researchers said the tendency to eat out and consume junk food like burgers, French fries, pizza and the colas was seen among both government school and private school students

Causes of obesity in children:

· Increased consumption of more energy-dense, nutrient-poor foods with high levels of sugar and saturated fats
· Leading a sedentary lifestyle.
· Not sleeping enough.
· Endocrine disruptors, such as some foods that interfere with lipid metabolism.
· Lower rates of smoking (smoking suppresses appetite).
· Medications that make patients put on weight.

Obese health risks

· Bone and cartilage degeneration
· Coronary heart disease
· Gallbladder disease
· High blood pressure
· High total cholesterol, high levels of triglycerides
· Respiratory problems
· Several cancers
· Sleep apnea
· Stroke
Type 2 diabetes

Preventing obesity in children:

• Teach your kids how to eat healthy food and let them help plan their interested meals
• Put colorful food on the table and make them them select their interested foods to be cooked.
• Put colorful fruits on the dinning table and make them eat. Fruits are healthy and nutritious. Some fruits even help in burning excess fat.
• Eating together and making children know nutrition facts of what they eat.
• Packing food at home for their lunch, so that their children doesn’t have any need to eat outside food.
• Encourage playing sports with friends and in school and don’t allow your child to watch too much TV or play video games for hours. They need to do activities that require physical effort, that will increase their metabolism and have a healthier lifestyle..
• Cook healthy food at home instead of buying fast food at stores.
• Educate children about the calorie values in junk food and make them to avoid these foods. Instead let them drink fruit juices.

How to Manage Stress

There are several Tips to De-Stress yourself to avoid your Nervous break down. With stress levels reaching alarming levels in our daily life, experts are encouraging people to adopt for healthier life style. Although you may find yourself dealing with stress everyday, read these best tips on how to de-stress yourself.

List Your Daily Activities: To de-stress yourself make a list of daily activities every morning about what you need to accomplish during the day and try to stick to it. Too much of stress may cause depression, headaches, insomnia and digestive problems. So try to spend some time just for yourself and do some thing that will relax you.  Never bring your work to home. If it is really unavoidable bring it home only once a week.

Make a Habit of Reading Good Books: To de-stress yourself make a habit of reading your favorite Author Books daily atleast for 20 to 30 minutes. This habit will put your mind to rest and keeps you in good mood.  Find a quiet and convenient place in your house where no one will disturb you so that you can read what you want.

Listening To Music: To de-stress yourself, just few minutes everyday listening to soothing music will give you a great relief. Music will give good relax to your mind.

Exercise Daily : To de-stress yourself, do some simple exercises like Walking, Jogging etc. Do Breathing exercise daily, Breathing is known to work wonders on people. Take a deep breathe a few minutes daily, this will clear your head and help you unwind.  Every day just spend 30 minutes to do exercise.

Keep Your Room Neat : Reduce Clutter in your room surroundings. If your room is filled with junk it will overwhelm you. Clear your rooms before you go to bed. Take a Warm Bath before you go to bed, this will relive tension in you muscles and help to get relaxed besides giving you better sleep.

Eat Healthy Food to beat Fatigue

OATMEAL: Oatmeal is one of the best cereal breakfast options and is best for digestion also. The high dietary fibre content in oatmeal will leave you feeling full and prevent overeating throughout the day. Oatmeal contains protein, magnesium and phosphorus they directly affect energy levels as well as vitamin B1, which is important for producing energy.

Yoghurt : yoghurt is the great source of quick energy as the body processes it more quickly than other solid foods. The probiotics in yoghurt is helpful in eliminating harmful bacteria. Yoghurt is rich in protein which stays in the stomach longer than carbohydrates.

Beans: Beans are good in nutrients; they are low in fat and high in fibre. Beans offer a balance of carbohydrates and protein. Soya beans especially are a good source of tryptophan. The protein and fibre present in beans keeps the blood sugar in check and prevents major dips in energy. The fibre present in beans helps in digestion  and  bowel movements.

Spinach: Spinach is rich in iron and full of nutrients which are essential for getting rid of fatigue. Spinach is an excellent source of energy supporting B-Vitamins; spinach also contains magnesium and potassium. Iron in spinach aids in producing energy by delivering oxygen to the cells and enabling them to perform properly. Good for anaemic people as they constantly get tired and weak.

Seeds and Nuts : Seeds and Nuts contain iron, copper and vitamins B1, B2, B5 and B6. All these helps in production of good energy levels. Almonds and cashews contain magnesium which helps to curb muscle fatigue. The typtophan found in sesame seeds, walnuts and sunflower seeds aids in good sleep, they also reduce physical exhaustion. Nuts and seeds are good sources of high quality protein that can be converted into energy.

Vitamin E

Vitamin E is one of the most important vitamin for our human body. Vitamin E keeps for heart healthy as Vitamin E is an excellent option for helping limit bad heart conditions.  The most important aspect of vitamin E is the protection of cell membranes from free radicals. Our human body is prone to certain diseases if it doesn’t have a proper amount of vitamin E. Since Vitamin E is fat soluble it is absorbed and stored in the cells, for this reason the cell membranes allow vitamin E to pass through, with out the protection of vitamin E free radicals will damage the cell membrane.

Benefits if Vitamin E.

VITAMIN E is a super anti-oxidant which protects cells against damage caused by free radicals. Vitamin E is extremely important in the prevention of cancer and cardiovascular diseases. Vitamin E is also useful in treating premenstrual syndrome and fibrocystic disease of the breast. Vitamin E prevents thick scar formation when applied topically and accelerates the healing of burns. Vitamin E also helps in reducing blood pressure, prevents and dissolves blood clots. It also relieves leg cramps.  Vitamin E also helps to enhance sperm production and promotes healthy skin. It controls hair fall and prevents age spots.  Vitamin E slows the progression of Alzheimer’s disease.  Vitamin E strengthens the immune system.

The people with following below health conditions are required to take Vitamin E supplements.

Vitamin E supplements are required to be taken by a person who is on a low fat diet.

People suffering with liver diseases are required to take vitamin E supplements as liver and intestine can’t absorb proper amounts of vitamin E in these patients.

People suffering with cystic fibrosis cannot digest fats, so the less fat your human body absorbs means you are getting less amount of vitamin E, so it is advisable to take Vitamin E supplements.

Note: Please consult your family doctor before you take any supplements.

Requirement for vitamin E differs Depending on an individual weight.  The food and nutrition board at the institute of medicine report the following dietary reference on the intake for vitamin E.

Vitamin E requirements for Infants / newly Born

0 to 6 months: 4 mg/day

7 to 12 months: 5 mg/day

Vitamin E requirements for Children

1 to 3 years: 6 mg/day

4 to 8 years: 7 mg/day

9 to 13 years: 11 mg/day

Adolescents and Adults

Vitamin E Requirements for 14 and older: 15 mg/day

(Note: Please consult your family Doctor before you take any supplements.)

Food Rich in Vitamin E.

The following foods mentioned below are rich in Vitamin E

Almonds, Asparagus, Broccoli, blue crub, canola oil, collard, dandelion greens, fortified cereals,  green leafy vegetables, hazelnuts, mangoes, nuts and nut oils, papayas, pumpkin, rockfish, Sweet Potato , seeds and seed oils, sunflower , spinach , turnip, tomato products,

Vitamin E Deficiency

Vitamin E deficiency will take months or years to show the results. Damage to the spinal cord is the biggest result of vitamin E Deficiency. Vitamin E Deficiency also causes damage to the retina of the eye. So in order to see body to absorb more vitamin E, the food should contain a small amount of fat. The more fat a body has then the cell membranes will need a higher amount of Vitamin E for proper function.

Vitamin D

Vitamin D is the most important fat soluble Vitamin that is essential for the human body.Vitamin D is a group of fat-soluble secosteroids, the two major physiologically relevant forms of which are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).  Vitamin D is carried in our human blood stream to the liver, where it is converted into the Prohormone calcidiol.  Circulating calcidiol may then be converted into calcitiol, which is the biologically active form of Vitamin D.  Either in the kidneys or by monocyte-macrophages in the immune system. When synthesized by monocyte-macrophages, calcitriol acts locally as a cytokine, defending the body against microbial invaders. Vitamin D helps an individual stay healthy and aids in absorption of other nutrients.

Over the last few hundred years human lifestyles have changed. The industrial revolution resulted in more indoor work and less exposure to sunlight. Many societies around the world wore more clothing over the centuries, further reducing skin exposure to sunlight. These changes have brought with them a significant reduction in the natural production of vitamin D and subsequent diseases.

Five forms of vitamin D have been discovered, vitamin D1, D2, D3, D4, D5. The two forms that seem to matter to humans the most are vitamins D2 (ergocalciferol) and D3 (cholecalciferol).

Vitamin D is often added to foods and is also available in supplement form. The body is able to make vitamin D itself when the skin is exposed to the ultraviolet rays of sunlight. While excessive exposure to sun can be dangerous, a little can actually be beneficial. Vitamin D plays multiple roles in the human body.

Vitamin D is important for Calcium Absorption

Vitamin D Reduces the Risk of Osteoporosis

Vitamin D reduces risk of certain cancers

Humans attain vitamin D from exposure to sunlight, diet and supplements. Vitamin D deficiency is common in children and adults. In utero and childhood, vitamin D deficiency may cause growth retardation, skeletal deformities and increase risk of hip fractures later in life. With out Vitamin D, the human Body will not be able to properly absorb calcium within the gut. Vitamin D and calcium are partners in helping to keep bones strong and healthy, and needed by children to ensure bones grow properly.

Osteoporosis is a condition in which the bones of the body become weak and thin and that causes bones to break easily. Not having enough vitamin D in the body can contribute to the development of osteoporosis because a lack of vitamin D means less calcium absorption. Adequate amounts of vitamin D in the body may reduce the risk of an individual developing colon cancer. Vitamin D appears to have a protective characteristic in regards to the cancer. Vitamin D can reduce the risk of an individual developing prostate or breast cancers.

Vitamin D also works in concert with a number of other vitamins, minerals, and hormones to promote bone mineralization. Research also suggests that vitamin D is important to maintain a healthy immune system, regulate cell growth, and prevent cancer. Vitamin D has been shown to protect against the development of autoimmune disease such as inflammatory bowel disease, multiple sclerosis, and rheumatoid arthritis. It also has been shown to be helpful in decreasing disease severity for those suffering with autoimmune disease.

Sun exposure is perhaps the most important source of vitamin D because exposure to sunlight provides most humans with their vitamin D requirement. The further you live from the equator, the longer you need to be exposed to the sun in order to generate vitamin D. It is extremely important for individuals with limited sun exposure to ingest supplemental vitamin D.

Natural sources of vitamin D

Fatty fish species, such as Catfish, Salmon, Mackerel, Sardines, Tuna, egg, Beef liver,Fish liver oils, such as cod liver oil, Mushrooms are the only vegan source of vitamin D besides UV light or sunlight exposure. Food sources such as fatty fish, eggs, and meat are rich in vitamin D and are often recommended for consumption to those suffering with vitamin D deficiencies.

Risk of Having Too Much of Vitamin D

Inspite of many benefits of having adequate amounts of vitamin D in the human body, Too Much can be toxic. Symptoms like nausea, weight loss, vomiting and feeling weak may appear due to excess intake of Vitamin D. More serious symptoms may include mental confusion and irregular heartbeat because too much vitamin D can also raise calcium levels too high. Kidney stones which consist of hardened calcium rocks can also be caused by too much intake of vitamin D in the body.

Even though vitamin D is important for the proper functioning of the human body, supplementing with over-the-counter pills may not be necessary unless advised by a physician. A healthy diet with plenty of vitamin D enriched foods such as milk and yogurt, and short term exposure to sunshine on a regular basis will usually provide an adequate amount of vitamin D.

Vitamin C

Vitamin C plays important role in proper functioning of different parts of the human body. Vitamin C is water soluble and cannot be stored in the body. This water soluble vitamin c should be replaced each and every day as it is excreted from the body regularly. If it is not replaced regularly there is a high chance of vitamin c deficiency in our body.

Vitamin C is also known as ascorbic Acid also an antioxidant which helps in protecting human body against pollutants. Vitamin C helps us to protect from infections and maintain healthy gums. It also strengthens many parts of human body such as muscles and Blood Vessels.

Vitamin C helps in synthesis of collagen, collagen is important component of ligaments, blood vessels, bones and tendons. It is found throughout the body; it is present in cartilage and connective tissues and is used to separate skeletal and smooth muscle cells.

Vitamin c is easily lost during food preparation, storage and cooking. In order to prevent vitamin c we need to take vegetables and fruits in raw form. You can boil steam or simmer foods in minimum water for shorter time. Cook Potatoes with out removing the skin. After cutting vegetables and fruits store them in airtight containers and do not refrigerate.

The effect of vitamin C is decreased by aspirin, tobacco, barbiturates, mineral oil, oral contraceptives, salicylates, sulfa drugs and tetracyclines. Vitamin C will decrease the effect of Anti-cholinergics, oral anticoagulants and copper.

Individuals who are likely to be vitamin C deficient are people suffering from AIDS, Alcoholism, Burns, Cancer, Prolonged Diarrhea, Prolonged Fever, Intestinal Diseases, Stomach ulcer, Tuberculosis, Smokers, Patients who undergo surgery.

Lack of vitamin C can lead to a condition called scurvy, which causes muscle weakness, swollen and bleeding gums, loss of teeth, and bleeding under the skin, as well as tiredness and depression. Vitamin C deficiency also causes wounds to heal slowly.

The symptoms of vitamin C deficiency include weight loss, irritability, fatigue, depression and weakness. Low levels of it cause gall bladder disease, atherosclerosis, hypertension, stroke and cancer.

High blood pressure is a major risk factor in cardiovascular disease.  Vitamin C has been shown to lower blood pressure and lower the risk of acquiring cardiovascular disease.

Foods that are rich in Vitamin C are broccoli, strawberries, citrus fruits, green peppers, Brussels sprouts, honeydew,  cantaloupe,

oranges, water melon, cabbage, cauli flower, papaya, cantaloupes, grapes, strawberries, kiwi, broccoli, mango, tomatoes, Brussels sprouts, acerola, kale leaves, and citrus juices.

Vitamin C is best effective when obtained naturally through citrus fruits and vegetables.