What are the benefits of breastfeeding for your baby?

 

August 1 week is Breast feeding week. Awareness & promotion for lactation is important for both baby & mother health.

Colostrums (thick yellow milk) first immunisation to the infant. Loaded with lots of disease fighting immunonutrients & health beneficial nutritional compounds.Colostrum is the ideal first milk and helps the newborn’s immature digestive tract to develop. After the first few days, the breasts start producing larger amounts of milk as the baby’s stomach grows.

Breast milk contain correct amount of protein which is easy to digestion, contain essential fatty acids with digestive enzymes & enough amount of water so everything the baby needs for the first six months of life is present in it. It provides nutrients which is easily digested & readily available for growth & development of baby. Its composition even changes according to the baby’s changing needs.

Breast milk is loaded with antibodies that help your baby fight off viral & bacterial infections. Formula food doesn’t provide antibodies protection to your baby. Mother’s milk protect baby from upper respiratory tract infections, lower respiratory tract infections, stomach related infection & getting allergic reactions.

Your baby’s first six months are very crucial for brain growth. Brain mass almost doubles in this period. Babies who have fed breast milk are higher IQ then formula fed infants.

Breast milk promotes healthy weight gain & prevents childhood obesity due to presence of appetite regulating & energy balancing hormone in it. Breast feeding helps in development of healthy eating habit due to baby’s self regulating pattern & satisfying the hunger.

Breastfed babies have higher intelligence scores and are less likely to develop problems with behaviour and learning as they grow older. This difference may be due to the physical intimacy, touch and eye contact associated with breastfeeding.

Breast milk is always at the right temperature & ready to drink. Saves time of cleaning & maintain the hygiene of bottles. It saves money expenditure on formula food.

 Dt. Shahenaz Shaikh

WEIGHT MANAGEMENT IN RAMDAN

Ramadan is a special time of worship for Muslims. The thirty day period of fasting can be challenging with weight loss & fat loss goals. But it is very possible to complete the holy month fasting with progressive results towards fat loss & weight loss goals. Key for achievement in goals is proper planning & right guidance on diet & exercise.

Calories-After a full day of fast your hunger hormones (ghrelin) will be very high there will be more chances of intake of foods which is having great taste but loaded with lots of calories & carbohydrates & this one is more harmful to your weight loss & fat loss goals. To achieve weight loss goal we need to take calorie deficit diet on weekly basis with cheat meal at weekends. But during Ramadan fasting, the whole schedule is changed need a proper distribution of calories into your eating window between Iftar & Suhur. Control on portion size & quality of food also matters.

Eating out is very common in Ramadan as Iftar party, social occasion at restaurant or eating outside food. But, who knows how many hidden calories are in the so-called “healthy foods” you will get at your favourite restaurant or outside food? So it is advisable to see the menu & decide which one is best fit to your weight loss & fat loss diet plan.

Protein-Always consider protein as a base to your meal. Include quality protein in each & every meal. Protein play vital role in satiety, it will keep you feeling fuller for longer period in fasting.  During Ramadan fasting sufficient amount of protein is require to maintain muscle mass & healthy body composition. If you are training heard, protein requirement will be high Include egg white, chicken, fish, whole pulses, paneer, tofu & yogurt.

Carbohydrates– Good quality of CHO like quinoa, brown rice, whole wheat & oats give satiety & support the weight loss goals. After workout (in last meal) inclusion of quality of carbohydrates helps to production of serotonin in brain which require for better sleep & reduce the stress, can occur on body due to hours of fasting.

Fats– Fats have a bad reputation with obesity but it plays vital role in healthy diet & weight loss goal. Use monounsaturated & polyunsaturated fats in the form of peanut butter, avocado, walnuts, oily & fatty fish & flaxseed. Avoid saturated & trans- fat as they are pro inflammatory.

Keep yourself well hydrated in between iftar & suhur, water helps to get rid of toxins. Not getting adequate water also affect your muscle protein synthesis. Vegetables having high fibre content give satiety & fullness you can stay off craving & hunger for longer periods it reduces extra calories intake. Veggies are also loaded with vitamins, phytonutrients & antioxidants. So include high volume, low calorie, nutrient dense veggies in weight loss & fat loss goals. Avoid excess intake of salt in suhur, excess intake will feel you more thirsty in whole day. Have a light & balanced iftar. Avoid sugary drinks, deep fried fatty food, replace it with 2-3 dates & protein rich soups & salads.

Modify your cooking habits with baking, roasting, steaming, using herbs, spices & veggies to give taste to your food without adding calories.

Fasting is not excused for us to doing nothing & sleeping the whole day. Stay active in a day & do some vigorous activity after iftar such as lunges, sit-ups, and squats.

Sleep is also essential part of weight loss & fat loss goals. It is more important in Ranmdan fasting to relieve the body stress. Try to take 6-7 hours of good quality sleep.

Dt.Shahenaz Shaikh

MSc(Dietetics) RD

Safe Fasting With Diabetes

Ramadan Is a great opportunity to break the chains of bad eating habits. What we eat outside our fasting is crucial to our health. Diet should be simple but nutritious. It should be less than the normal amount but sufficiently balanced to maintain the health & the activity for the whole month of the Ramadan.

  • Those on blood lowering medication should consult diabetologist for adjustment of doses to prevent blood glucose levels from going either too low or too high.
  • Try to have the meal at Sehri at the proper time just before the set time, not at midnight. This will spread out your energy intake more evenly and result in more balanced blood glucose when fasting.
  • It is important for people with diabetes to eat enough to keep nourished & maintain euglycemia. Inclusion of healthy, low glycemic index foods helps to maintain glycemic control. Simple carbohydrates provides instant energy. But for people with diabetes even in ramdan, it is not a good choice. It increases blood sugar level very fast.
  • Low glycaemia index & fibre rich foods brown rice, brown bread, full grain bread & vegetables are better options then white rice, refined flour bread & veggies like potato, sweet potato, suran & arvi. Protein is a good source of energy and is more slowly absorbed than carbohydrate.
  • Healthy fats also provide a good amount of energy so the inclusion of Nuts, oily fish, avocados, olives, and olive oil are excellent sources of energy. These options are a great way to get the energy you need whilst keeping your blood sugar levels under control.
  • Healthy cooking habits baking & grilling helps to control excess caloric intake.
  • Do some light exercise or go for a walk. If you attend Taraweeh prayers (special night-time prayers for Ramadan) in the evening, perhaps you could walk all or part of the way there.
  • Do not sleep soon after your dinner. A minimum two-hour interval should be maintained.

Foods to eat at Sehri (Suhoor)

Pre-dawn meal should include a meal which provides long lasting energy throughout the day

  • The Saheri should include more proteins and less carbohydrate with lots of fruits, whole grain bread, whole grain low sugar cereals, beans, and lentils. Combine the pre-dawn food with proteins like eggs or dal which gradually releases energy through the day.
  • Drink plenty of fluids, choose fluid-rich foods to make sure you are well hydrated for the day ahead and go for starchy foods for energy, choosing high fibre or wholegrain varieties where possible as these tend to be digested more slowly.
  • Foods that are long lasting energy are complex carbohydrate & high fibre food. Example whole wheat, daliya, oats, couscous & brown rice, etc. But make sure that meal made by these grains are not too salty or they may make you very thirsty.
  • Yogurt – this can be a good food to include at suhoor as it provides nutrients like protein, calcium, iodine and B vitamins and also contains fluid. You could combine it with cereal and fruit.
  • Milk- Easy to digest & assimilate with good nutrients. Like protein & calcium.
  • Add cool foods like cucumbers, pineapple, tomatoes, oranges, melons and onions which help in reducing body heat.
  • Keep away from salty foods as they increase fluid loss in your body.

Foods to eat at Iftar ( Fast breaking meal )

  • After a long fast it’s natural to want to treat yourself but try to break your fast with sugar-free and decaffeinated drinks to rehydrate your body and avoid dehydration.
    Remember that you have a short time each day in ramdan to eat and drink to provide your body with all the essential nutrients and fluids it needs to be healthy, so the quality of your diet is especially important during Ramadan.
  • While breaking the day-long fast, the body needs to be well hydrated and one should drink sugar free and decaffeinated fluids. It is important for a diabetic to take natural sugar in the form of fruits instead of juices,
  • Try to make sure the foods you eat provide a balance of starchy foods, fruit and vegetables, dairy foods and protein-rich foods like meat, fish, eggs, and beans.
  • Dates – Traditionally eaten to break the fast since the time of the Prophet Muhammad, dates are a great way to break the fast as they provide natural sugars for energy, provide minerals like potassium, copper, and manganese and are a good source of fibre, diabetics can include dates but in moderation.
  • Drinks – Water, milk, fruit juices – water provides hydration without any extra calories or added sugars. Drinks based on milk and fruit provide some natural sugars and nutrients – these are also good to break the fast but avoid drinking with added sugars these can provide too much sugars and calories.
  • Fruit – A traditional way to break the fast. Other fruits also provides natural sugars for energy, fluid, and some vitamins and minerals. You could also try other dried fruits such as apricots, figs, raisins or prunes, which also provide fibre and nutrients.
  • Soup – Traditional soups are based on a meat broth and often contain pulses, like lentils and beans, and starchy foods like pasta or grains, providing nutrients and energy.
  • Avoid deep fried foods such as puri, samosa, chwera, and pakoras.

Dt.Shahenaz Shaikh

MSc(Dietetics) RD

Oral Submucous Fibrosis (OSMF) by – Dr. Pramanik Namrata

It is a chronic, complex, pre-malignant condition of oral cavity in which there is inflammatory reaction and progressive fibrosis of submucosal tissues. As the condition progresses the patient is unable to open  mouth as the jaws get rigid. The codition is associated with chewing of areca nut/betel quid

In the initial phase of the disease, the mucosa feels leathery with palpable fibrotic bands. In the advanced stage the oral mucosa loses its resiliency and becomes blanched and stiff. The disease is believed to begin in the posterior part of the oral cavity and gradually spread outward.

Other features of the disease include:

  • Xerostomia
  • Recurrent ulceration
  • Pain in the ear or deafness
  • Nasal intonation of voice
  • Restriction of the movement of the soft palate
  • A budlike shrunken uvula
  • Thinning and stiffening of the lips
  • Pigmentation of the oral mucosa
  • Dryness of the mouth and burning sensation
  • Decreased mouth opening and tongue protrusion

Treatment includes:

  • Abstention from chewing areca nut (also known as betel nut) and tobacco
  • Minimizing the consumption of spicy foods, including chilies
  • Maintaining proper oral hygiene
  • Supplementing the diet with foods rich in vitamins A, B complex, and C and iron
  • Forgoing hot fluids like tea, coffee
  • Forgoing alcohol
  • Employing a dental surgeon to round off sharp teeth and extract third molars

Dry Needling Technique to Recover Fast From Running Injuries- by Dr. Darshita Fatnani

Are Running injuries interfering with your performance? Dry needling will help you to recover fast. Achilles tendonitis is the second most common injury experienced by habitual runners. Achilles tendonitis is inflammation of the Achilles tendon as a result of repeated injury (usually tearing). The main symptom is pain often described as burning or aching in the Achilles tendon 1-4 inches above the heel. The pain is usually worse in the morning and aggravated with prolonged activity.

There are 3 reasons:

1. Tight/Weak Calves: The calf is comprised of two large muscles, the gastrocnemius and the soleus, which combine to point the foot downward. This motion is an essential part of walking/running, and the calf should supply a large amount of the force necessary for a proper push off. However, when a muscle is weak or tight, the muscle is in a state of restriction. Because of restriction tension will accumulate in the muscle & tendon. Continued stress will break down the tendon, and it will be subject to repetitive tearing and thus a chronic inflammatory process.

2. Abnormal Foot Structure: The thing is, there is no such thing as a “perfect” foot. They all come in different shapes and sizes. There are definitely structural characteristics of some feet that will make them susceptible to developing pathological hypomobility. The foot is the first line of shock absorption of the kinetic chain. There are 33 articulations in the foot alone, each one important for proper force distribution when load is being placed through the lower extremity. The less mobile these joints are, the more force will be translated up the kinetic chain. Sometimes that excessive force will accumulate as stress and tension in a muscle or joint, such as the Achilles tendon.

3. Weak Glutes/Hips: Weak glutes and hips can lead to a myriad of musculoskeletal conditions, including Achilles tendonitis. The weaker the glutes and less stable the hips are, the more distal muscles will be called upon to compensate. This can sometimes lead to overutilization of the calves to promote hip extension with walking/running. As we can imagine, this is multiplied especially for an activity like running as it involves repetitive eccentric loading of the lower extremities for prolonged periods. When muscles are overused, they will be in a state of increased tightness and restriction, thus leading to accumulation of stress and irritation to the musculotendinous junction, the Achilles tendon.

To relax the tight muscle dry needling will help. Dry needling involves having a needle plunged into your skin so that it touches your muscles on key points. The technique is often called trigger-point needling and it’s meant to help release tight muscles. Dry needling is a skilled intervention that uses a thin filiform needle to penetrate the skin and stimulate underlying myofascial trigger points, muscular, and connective tissues for the management of neuromusculoskeletal pain and movement impairments. It is a technique used to treat dysfunctions in skeletal muscle, fascia, and connective tissue, and to diminish persistent peripheral nociceptive input, and reduce or restore impairments in body structure and function, leading to improved activity and participation.