Madeeha Syed

How To ‘Upcycle’ Food?

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Iqra Mazhar

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The Do’s And Don’ts Of Typhoid Prevention

Introduction

<a href="https://www.merisehat.pk/disease/typhoid-fever">Typhoid fever</a> is a systemic illness caused by S. Typhi infections. It is responsible for causing 200,000 to 600,000 fatalities globally each year, resulting from an estimated 21 million new infections<a href="#accordion">[1]</a>. Typhoid fever is a significant health issue in areas with few resources. However, its increasing prevalence among foreign visitors has made it a more well-known condition on a global scale. Moreover, the Indian subcontinent accounts for 90% of typhoid fever cases across the world<a href="#accordion">[1]</a>.&nbsp; 
&nbsp;

Licensed vaccines only protect against some S. Typhi variants. Further research is required to develop advanced and broad-spectrum vaccines for some resistant variants. 
&nbsp;

Typhoid is caused by the bacteria part of the Salmonella enterica serotype Typhi family. It can grow in the 
&nbsp;

<ul>
	<li>Blood</li>
	<li>Spleen</li>
	<li>Liver</li>
	<li>Gallbladder</li>
	<li>Intestines</li>
	<li>Peyer&#39;s patches (lymphoid follicles of the intestine)</li>
	<li>Some lymph nodes 
	&nbsp;</li>
</ul>

Typhoid is simply transmitted by consuming food or water contaminated with an infected person&#39;s feces.

&nbsp;

Salmonella Typhi is a bacterium that causes the illness typhoid fever. Whereas paratyphoid fever results from the bacterium Salmonella Paratyphi. These diseases bring on identical symptoms. While typhoid infections are more common, paratyphoid infections are typically less severe. 
&nbsp;

Fever is not the only symptom of typhoid. It can become life-threatening if it is not treated appropriately under the supervision of healthcare professionals. If you suspect you may have typhoid fever, consult a doctor as soon as possible.&nbsp;

Let&#39;s have a look at the behavior of S. Typhi in the human body. 
&nbsp;

<h5>Transmission And Role Of The Human Stomach</h5>

<ul>
	<li>After entering the body via the mouth, S. Typhi travels to the acidic stomach where it can survive in pH levels as low as 1.5. Normally, a healthy person&#39;s stomach will start producing enough gastric acid for killing S. Typhi, but it only happens when there is an excessive amount of acid.</li>
</ul>

<ul>
	<li>The bacteria will remain active if the stomach cannot yield sufficient acid. This typically occurs in children, as they produce less acid than adults.</li>
</ul>

<ul>
	<li>As a result, S. Typhi passes through the stomach and enters the ileum in the small intestines. 
	&nbsp;</li>
</ul>

<h5>Incubation Period Of Typhi&nbsp; 
&nbsp;</h5>

<ul>
	<li>
	As the S. Typhi begins attacking intestinal epithelial cells, this causes an inflammatory reaction and the production of intestinal mononuclear phagocytes.&nbsp;
	</li>
	<li>They are responsible for recognising and killing invading pathogens by engulfing S. Typhi, but sadly they only engulf and do not kill it.&nbsp;</li>
</ul>

<ul>
	<li>The incubation period for typhoid fever is between 7 and 14 days. During this time S. Typhi survives in monocytes and reproduces inside them. 
	&nbsp;</li>
</ul>

<h5>Onset Of Symptoms 
&nbsp;</h5>

<ul>
	<li>The phagocytes finally rupture as a sufficient number of S. Typhi fill them up.</li>
</ul>

<ul>
	<li>Then they invade the Peyer&#39;s patches, a lymphoid tissue beneath the enterocytes, resulting in abdominal pain and ulceration (open sores).&nbsp;</li>
</ul>

<ul>
	<li>Later, S. Typhi enters the bloodstream and spreads to numerous organs, particularly the liver, spleen (which enlarges), and bone marrow. The symptoms typically manifest around this time. 
	&nbsp;</li>
</ul>

<h5>Diagnosis Procedures Of Typhoid 
&nbsp;</h5>

Any of the following methods can help to make a diagnosis of typhoid.

<ul>
	<li>Blood test</li>
	<li>Bone marrow</li>
	<li>Stool cultures</li>
	<li>The Widal test (antibodies against Salmonella)&nbsp; 
	&nbsp;</li>
</ul>

In epidemics, and in less developed nations, a therapeutic trial period with chloramphenicol is typically started while awaiting the results of the various laboratory tests. 
&nbsp;

Understanding Dos And Don'ts Of  Typhoid Prevention

Yes, there is no debate that typhoid is a communicable illness. It typically results from the consumption of food or water. Interaction with a freshly infected relative, inadequate sanitation and hygiene infrastructure, especially geographical linkages with polluted public water sources, have all been linked to increased risk of infections. 
&nbsp;

&nbsp;

<h5>Lack Of Well-Equipped Healthcare Systems</h5>

Diagnostic tools in typhoid-prevalent regions are quite limited for test accuracy and specificity. The time required for a proper diagnosis, the increasing spread of antibiotic resistance, and the cost of testing are some of the challenges faced by under-resourced healthcare systems. 
&nbsp;

<h5>Lack Of Hygiene Awareness</h5>

Unhygienic food, contaminated water, and poor sanitation are the main causes of typhoid. Due to poor hygiene habits, poverty, water scarcity, fecal pollution of water sources, and overcrowding, salmonella typhi infection has become more common in South Asian countries. According to current reports, typhoid annually affects 21 million people and kills approximately 161,000 people every year<a href="#accordion">[3]</a>. 
&nbsp;

Untreated typhoid fever often progresses in three separate stages, each lasting a week or so. In contrast to normal fever, typhoid fever starts in the late afternoon, or evening, and typically peaks in the morning. Typhoid fever is correlated to the symptoms listed below. 
&nbsp;

<h5>In the First Week</h5>

1. A gradual increase in body temperature

2. Relative bradycardia&nbsp;

3. Headache and cough

4. General discomfort

5. Abdominal pain

6. Sweating 
&nbsp;

<h5>In the Second Week</h5>

1. Feeling of tiredness

2. High fever (approx. 104 degrees Fahrenheit)

3. Bradycardia

4. Difficulty in focus

5. Diarrhea&nbsp; 
&nbsp;

<h5>In The Third Week &ndash; Complicated Week</h5>

1. Relatively high fever with minimal 24-hour fluctuation

2. Bleeding in GIT

3. Pneumonia and inflammation of the lungs

4. Inflammation of brain

5. Inflammation of bone

6. Low platelet count

&nbsp;

Despite our long-standing knowledge and fear of typhoid fever, there are still numerous obstacles to overcome. When trying to control enteric fever in susceptible human populations, one should focus on all possible ways the infection can spread further.&nbsp; 
&nbsp;

<h5>Financial Instability</h5>

A deteriorating economic growth, low-quality public services, inadequate infrastructure, corruption, fiscal traps, and among other problems, a lack of innovation have inevitably contributed to the emergence of diseases like typhoid fever.&nbsp; 
&nbsp;

<h5>Hygiene Awareness</h5>

Typhoid fever cases tend to cluster in less affluent, densely populated areas with inadequate sanitation and a scarcity of clean water. People who have typhoid are frequently unaware of their condition and continue to conduct various unsanitary habits which helps the infamous disease thrive and spread even more quickly.&nbsp; &nbsp; 
&nbsp;

<h5>Healthy Water Resources</h5>

In the 1950s, Pakistan had an annual water supply of about 5000 cubic meters per person.&nbsp; Owing to population increase, inadequate water policies, inadequate infrastructures, as well as water pollution, the water availability level has substantially decreased below 1000 cubic meters. A clean drinking water system for everyone is a crucial step in eradicating typhoid. 
&nbsp;

<h5>Appropriate Sanitation</h5>

Currently, 22 million people in low-income countries still defecate in the open, and 79 million lack access to toilets. Open defecation exposes a large population, particularly vulnerable children, to diseases like typhoid by polluting the environment and contaminating water sources like streams. 
&nbsp;

<h5>Self-treatment Control&nbsp;</h5>

Due to a lack of awareness, many locals frequently self-medicate, which leads to excessive antibiotic use. Thus, increasing the likelihood of antibiotic resistance. This raises the emergence of multi-drug resistant typhoid strains. Moreover, treatment options are becoming more limited in many endemic regions due to rising antimicrobial resistance and the emergence of multi-drug resistant pathogens. 
&nbsp;

<h5>Vaccine Availability</h5>

The use of vaccines is an efficient way to stop the spread of the illness, but many children, particularly those living in rural areas, lack the necessary protection. This is partially brought on by the negative cultural and religious perceptions of vaccines that prevent universal immunization. Moreover, inadequate infrastructure, low-income levels, and a lack of healthcare services in remote areas also contribute to the low vaccination rates. 
&nbsp;

Although the price of the TCV typhoid vaccine ($1.4- 1.5 USD per dose) is comparatively low, mass immunization is not cost-effective. The typhoid vaccine must be maintained at a temperature of 2-8 degrees Celsius. Therefore, it is difficult to distribute the vaccine to remote and rural areas, while keeping the doses at the required temperatures.&nbsp;

&nbsp;

The ongoing global epidemic has added to the strain on the already failing hospital sector; the resources are being diverted to stop the spread of COVID-19. Blood cultures, the most accurate test for typhoid, are rarely utilized because so many laboratories have become COVID-19 testing facilities.&nbsp; 
&nbsp;

Furthermore, a number of symptoms, such as fever and headache, are shared by COVID-19 and typhoid, along with other illnesses, such as dengue and measles. Thus, making a conclusive diagnosis difficult. Moreover, using azithromycin for COVID-19 and typhoid might raise the possibility of resistance over time.&nbsp;

&nbsp;

The majority of cases of typhoid and paratyphoid fever occur in places with low hygienic control. Such areas include:&nbsp;<ul><li>Africa</li><li>The Caribbean</li><li>Central and South America</li><li>The Middle East</li><li>Some sections of Asia (particularly Pakistan, India, and Bangladesh)</li></ul>People who are visiting friends or family have a higher probability than other tourists of catching typhoid fever. Since they could remain in the country, they may be less careful with the food and drinks they consume because they eat local cuisine cooked in the homes of people. Moreover, they may not believe in getting vaccinated prior to travelling.

The best defense against typhoid is vaccination, caution for food, and hand washing.

Verify whether the typhoid vaccination is advised for the area where you want to travel.&nbsp;

There are two typhoid vaccinations available: 
&nbsp;

<h5>1. Oral Vaccine In The Form Of Tablets</h5>

The tablet vaccine is suitable for individuals above the age of six. Complete the four pills (one daily) a minimum of one week before your trip. 
&nbsp;

<h5>2. Injectable Vaccines</h5>

Anyone above the age of two can receive the vaccine shot. At least two weeks before your trip, get one shot (or a booster shot).

The tablet and the shot for typhoid do not provide 100% protection against infection (50-80%), and both become less effective with time. Additionally, there is no vaccine to prevent paratyphoid fever. Because of these factors, it&#39;s crucial that you also follow the recommendations below to prevent typhoid. 
&nbsp;

<h5>Pick Your Foods And Beverages Wisely</h5>

<ul>
	<li>Consume only hot, freshly prepared dishes.</li>
	<li>Eliminate food that has been on a buffet for some time.</li>
	<li>Only consume unpeeled or raw vegetables and fruits rinsed in drinkable water.</li>
	<li>Drink only from bottles that have been factory sealed.</li>
	<li>Avoid ice as it may have been made with contaminated water.</li>
	<li>Drink only pasteurized milk. 
	&nbsp;</li>
</ul>

<h5>Clean Your Hands</h5>

<ul>
	<li>Wash your hands frequently for approximately 20-25 seconds with medicated soap and clean water, particularly after going to the toilet and prior to eating.</li>
	<li>If hand-washing&nbsp;is not an option, apply an alcohol-based antibacterial hand sanitizer&nbsp;with at least 60% alcohol.</li>
	<li>Avoid putting your hands near your face or mouth.</li>
</ul>

&nbsp;

S. Typhi should be confirmed with a blood test before starting treatment. Following antibiotics are used to treat typhoid: 
&nbsp;

<ul>
	<li>Ceftriaxone</li>
	<li>Azithromycin</li>
	<li>Fluoroquinolone 
	&nbsp;</li>
</ul>

Even if you feel better, it&#39;s crucial to take all recommended antibiotics exactly as prescribed. If you want to confirm whether you still have S. Typhi or not, get a stool culture done to identify it accurately. 
&nbsp;

People who have received typhoid treatment may still carry the bacterium. They are classified as &quot;chronic carriers&quot; of typhoid. The bacteria from typhoid can be excreted by a chronic carrier in their feces or urine, as well as from wounds or tissues. They are mostly asymptomatic. 
&nbsp;

Some typhoid-causing strains are becoming more resistant to antibiotics. One newly-emerging strain in Pakistan, known as XDR, is now resistant to all but two of the antibiotic classes typically used to treat drug-resistant typhoid. Healthcare professionals may request tests to identify the strain of bacteria causing typhoid due to the rising rates of antibiotic resistance. As a result, the type of antibiotics may change.

&nbsp;

1. Typhoid should be taken seriously, and proper treatment methods should be used to reduce its effect on public health worldwide. 2. Standardized laboratory testing guidelines are required for S.Typhi azithromycin and ciprofloxacin susceptibility testing. Most of this argues that the antibiotic stewardship program (ASP) must be strictly implemented nationwide in low and middle-income countries. The implementation of such a program has faced many challenges, particularly in India. These barriers include:<ul><li>A limited number of highly trained pharmacists</li><li>Few physicians and specialist&nbsp;</li><li>Improper electronic medical data</li><li>Physically hidden stewardship practices</li><li>Few microbiological professionals</li><li>High rates of antibiotic use among people</li></ul>Therefore, the use of antibiotics in hospitals and physician prescribing practices are crucial areas of focus for antibiotic stewardship programs. Furthermore, low-income countries need to introduce antibiotic limitations as a crucial element of ASP. 3. The public health burden of multi drug-resistant (MDR) and extensive drug-resistant (XDR) typhoid must be reduced through:&nbsp;<ul><li>Antibiotics culture sensitivity test&nbsp;</li><li>Proper sanitary procedures</li><li>Community hygiene</li><li>Carrier surveillance and treatment</li><li>Immunization </li><li>Effective oral antibiotics for disease prevention</li></ul>Furthermore, healthcare organizations must anticipate the extent of the epidemics in order to implement appropriate countermeasures. It is crucial to identify an efficient oral antibiotic against XDR typhoid. In order to decrease the financial and health burden of the disease, particularly in low-income countries like India where the condition is endemic, adopting preventative measures should be our first line of action.

Conclusion

The germs of typhoid fever can be transferred by infected individuals. This frequently occurs when a sick person uses the restroom and, without washing their hands, touches everything, including food and beverages. As they may still carry the bacteria on their hands, they ultimately contaminate everything they touch. 
&nbsp;

These bacteria can also be found in the water used to cook meals and beverages. Moreover, in places where dishes are rinsed with inadequate hygiene, this can also lead to the transmission of typhoid bacteria.&nbsp; 
&nbsp;

Typhoid fever has more occurrence probability in travellers and children. Travellers may become ill if they consume food or drinks tainted with certain microorganisms. Therefore, the World Health Organization (WHO) advises vaccination for all visitors to nations where enteric fever is prevalent, irrespective of the scheduled duration of the visit.&nbsp;

Further research is required on the mechanism of action of S. Typhi and the biomechanics of host-pathogen interactions. 
&nbsp;

&nbsp;

Key Points

<ul>
	<li>Salmonella Typhi is a bacterium that causes the deadly illness typhoid.</li>
	<li>Typically, fever in typhoid might reach up to 103&ndash;104&deg;F (39&ndash;40&deg;C).</li>
	<li>People might also have weakness, headaches, stomach aches, constipation or diarrhoea, coughing, and appetite loss.</li>
	<li>Typhoid is spread by consuming food or liquids contaminated with an infected person&#39;s faeces.</li>
	<li>Typhoid fever can be prevented with highly effective immunisations.</li>
	<li>Travellers are at high risk of contracting typhoid fever, especially when travelling to endemic regions.&nbsp;</li>
</ul>

[1].John A. Crump, E. D. M., 2010. oxford academic --clinical infectious disease.

[2].J.Swansoncd, B.-P., 2011. SCIENCE DIRECT.

[3].Rasheed, M. K., 2019. THE LANCET infectious diseases.

Neelam Asad

AL SHIFA CLINIC KARACHI

Syed Intisar Hussain

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Remedies For Food Poisoning: Let’s Check The Kitchen Cabinets

Tired of visiting the doctor and getting huge bills every time you get <a href="https://www.merisehat.pk/disease/food-poisoning">food poisoning</a>? We&rsquo;ve got the perfect solution for you!&nbsp; 
&nbsp;

COVID has made us experts at searching for at-home remedies or hacks for basically everything. Thus, <a href="https://www.merisehat.pk/doctor-now">Meri Sehat aims to bring healthcare to you at your home</a>. 
&nbsp;

Whether it is stale fish in your sushi, unhygienic samosas or just contaminated bun kebab, we have all experienced the accompanying stomach pain, diarrheas&#39;, and fever that results from the delicious food poisoning-inducing delicacies. Most of us just try to sit back and let our immune system take on the fight, but what if we tell you that you can get better faster with the help of a few remedies? Read on to find out more!

&nbsp;

Food poisoning is a highly prevalent illness across the world that occurs due to bad food practices. This is not only limited to food from the outside but also occurs from eating home-cooked meals. Food poisoning is often characterized by: 
&nbsp;

<ul>
	<li>Bloody or runny diarrhoea</li>
	<li>Fever</li>
	<li>Muscle weakness</li>
	<li>Dehydration</li>
	<li>Stomach and abdominal pain&nbsp;</li>
</ul>

Symptoms may vary depending on the type of microorganism causing the poisoning. In case of severe symptoms, always consult your doctor.

&nbsp;

<h4>"Food poisoning can affect your blood pressure. Head on over to the <a href="https://www.merisehat.pk/page/sehat-scan/" target="_blank">sehat scan </a>and check your reading today." </h4>

Understanding natural remedies used to treat food poisoning

When it comes to home remedies, they can be a hit or miss, but since food poisoning is a very common illness, there is a lot of data that backs up the use of home remedies for treating food poisoning. However, it is always recommended to consult a healthcare practitioner before taking matters into your own hands. It is not recommended to proceed with home remedies in cases of severe food poisoning and in immunocompromised states.

&nbsp;

In simpler words, you just need to give your stomach a break. Any food that is complex or requires a longer time and energy to digest won&rsquo;t do well during food poisoning. A BRAT diet is an ideal way to go. The BRAT diet consists of bananas, rice, applesauce and toast. It is also a favourite recommendation by paediatricians for children with an upset stomach. These foods go easy on the stomach while providing key nutrients. 
&nbsp;

Here are some of the foods that you should strictly avoid while suffering from food poisoning<a href="#accordion">[1]</a>. 
&nbsp;

<ul>
	<li>High-fibre foods</li>
	<li>Nicotine</li>
	<li>Coffee</li>
	<li>Fruit juices</li>
	<li>Alcohol</li>
	<li>Spicy food</li>
	<li>Dairy products</li>
	<li>Foods that are high in fat&nbsp; 
	&nbsp;</li>
</ul>

Explore different cuisines without any limits with the right practices to combat any issue. Following are some of the most famous and promising home remedies for food poisoning:

<ul>
	<li>Apple Cider Vinegar: ACV has been the holy grail of home remedies for a while now. ACV has been endorsed multiple times in the name of well-being, good health and the maintenance of your body. In food poisoning, ACV aids due to its antimicrobial properties that help suppress pathogens<a href="#reference" target="_blank">2</a>. The enzymes and minerals in apple cider vinegar play a vital role in inhibiting the adverse effects of the infection<a href="#reference" target="_blank">3</a>.&nbsp;</li>
</ul>

To use ACV for treating food poisoning, simply mix 1-2 tablespoons of raw, unfiltered ACV in a glass of warm water. Consume this 2-3 times a day.&nbsp;

<ul>
	<li>Garlic: This may seem very unappealing, but medicine is never tasty. Garlic has key antiviral, antifungal and antibacterial properties that make it ideal to use for food poisoning. Garlic is also known to provide relief from the stomach or abdominal pain, and diarrhoea<a href="#accordion">[4]</a>. There are two ways to consume garlic. The first one involves sucking on the garlic, followed by a glass of lukewarm water. you can boil some fresh garlic cloves in some water and drink it throughout the day. 
	&nbsp;</li>
	<li>Lemon Juice: Famous among all cultures, lemon juice is a go-to home remedy for any gastrointestinal disorder. Limonene is one of the key therapeutic elements in lemons. Its therapeutic effects include antiviral, anticancer, antioxidant, antinociceptive and most importantly, gastroprotective effects. 
	&nbsp;</li>
</ul>

Squeezing half a lemon in a glass of water does the trick for a day. It leaves you feeling energized and refreshed while the phytochemicals exert their therapeutic effects on your body. 
&nbsp;

<ul>
	<li>Basil: Also known as tulsi, basil is considered the best and the most effective solution out there for food poisoning. Basil has anti-inflammatory effects that aid in healing the inflamed digestive tract in food poisoning. Basil is also known to balance the pH of your body.</li>
</ul>

For food poisoning, basil is best consumed by extracting its juice from the leaves and adding honey for sweetness. You can also use basil oil mixed with water, or add your required dose of basil to a healthy serving of yoghurt<a href="#accordion">[5]</a>. 
&nbsp;

<ul>
	<li>Bananas: Bananas are the go-to sick people&#39;s food for a reason. They are crucial due to the higher concentration of potassium in it<a href="#accordion">[5]</a>. When it comes to food poisoning, the potassium-rich nature of bananas allows for better regulation of sodium potassium channels. This aids in better fluid retention. These ion gated channels are also responsible for transferring nerve signals, muscle contraction etc.&nbsp; 
	&nbsp;</li>
</ul>

Simply consume at least one ripe banana per day to ensure faster healing. 
&nbsp;

<ul>
	<li>Honey: Honey dominates the world of home remedies with its numerous key benefits. Honey is equipped with key antibacterial and antifungal properties that aid in fighting the pathogens themselves. 
	&nbsp;</li>
</ul>

Honey can be consumed on its own or mixed in your tea or lemonade.

<ul>
	<li>Cumin: Cumin, also known as zeera, is famous among South Asian communities for its anti-inflammatory effects and for easing any gastric or digestive discomfort. It aids in cleansing your system, but too much of it has been associated with high blood pressure. Therefore, consume at your own discretion. 
	&nbsp;</li>
</ul>

Cumin seeds can be boiled in one cup of water, and you can make it your ultimate drink by adding a few basil leaves along with honey.

When following home remedies there are a few things that should always be kept in mind:

<ul>
	<li>Home remedies are not beneficial or recommended for severe cases of illness. Please get immediate help from a healthcare practitioner.</li>
	<li>Always consult your physician before subjecting your body to newer experiences, especially in the world of alternative medicine.</li>
	<li>Home remedies work slowly. There are no overnight results with this as compared to the medicines you take.</li>
	<li>You can treat home remedies as a catalyst for faster recovery.</li>
</ul>

&nbsp;

<ul>
	<li>Since food poisoning is a highly prevalent illness, several remedies are available for its treatment.&nbsp;</li>
	<li>It is crucial to do your own research and consult your healthcare practitioner before following any home remedy.</li>
	<li>Consumption of foods like garlic, banana, honey, apple cider vinegar, cumin and basil leaves can control inflammation, maintain your body&rsquo;s health, pH, and ion channels, and in cases like that of honey, they even fight the microbe inhabiting your body. 
	&nbsp;</li>
</ul>

[1].U.S. Department of Health and Human Services. (n.d.). Eating, diet, & Nutrition for food poisoning. National Institute of Diabetes and Digestive and Kidney Diseases.

[2].Entani, E., Asai, M., Tsujihata, S., Tsukamoto, Y., & Ohta, M. (1998). Antibacterial action of vinegar against food-borne pathogenic bacteria including Escherichia coli O157:H7. Journal of food protection, 61(8), 953–959. https://doi.org/10.4315/0362-028x-61.8.953

[3].Post Oak ER, 2022. Food Poisoning Treatment and Remedies.

[4].D'Costa, A., 2018. Effective home remedies to treat food poisoning.

[5].Arif, D. M., 2016. 15 Home Remedies to Cure Food Poisoning.

Umna Salah

This article or video has been vetted and verified by Meri Sehat’s specialists. It contains citations and research from validated sources.

The Connection Between Food And Sleep

Overview

Have you ever twisted and turned in bed after a spicy dinner, unable to sleep no matter what you do, and wondered where and why? It&#39;s that dinner you had. The spices most likely are working their way to giving you a form of indigestion and/or given you, ahem, gas.&nbsp;

We don&rsquo;t think about it often, but what we eat has a direct impact on how we sleep.&nbsp;

Two crucial factors for general health and well-being are nutrition and sleep. Sleep has a direct impact on how we behave, work, and live. A nutritious diet and enough sleep each night immediately contribute to a healthy lifestyle and less incidence of chronic diseases. Proper nourishment and sleep go hand-in-hand in bolstering our health.&nbsp;

Here, we&rsquo;ll discuss the connection between nutrition and sleep as well as how to create a diet that will assist get qualitative sleep. 
&nbsp;

connection between nutrition and sleep

<h5>The Connection Between Your Diet And Sleep</h5>

How does nutrition come into play when we talk about sleep? The answer is not that simple because both nutrition and sleep include numerous other aspects and bodily systems, making it challenging to draw a clear connection between the two.

However, it appears there is evidence that certain foods, drinks, and dietary habits may contribute to people not getting enough sleep.&nbsp;

They in turn affect your circadian rhythm &mdash; our body&rsquo;s internal clock that drives a 24-hour rhythm but is reset every day by the sun&rsquo;s light/dark cycle.&nbsp; 
&nbsp;

<h5>How Diet Affects Your Circadian Rhythm</h5>

Your eating and sleeping habits together can affect circadian rhythm (the body&rsquo;s internal clock). These habits can either disrupt your rhythm or support it. While research is ongoing regarding the extent of this, it appears that following a regular eating schedule may help to improve and restore circadian rhythm and improve health and sleep.

The quality of your nighttime sleep may be impacted by eating late at night or skipping meals during the day. Improved energy levels during the day and improved sleep are both benefits of a healthy, balanced diet. Eating a meal late at night or skipping your breakfast can impact your nighttime sleep. A balanced and <a href="https://merisehat.pk/article/what-are-the-common-components-that-constitute-a-healthy-diet">healthy diet</a> can keep our energy levels regulated which will contribute to a good night&rsquo;s sleep. 
&nbsp;

<h5>What Foods Are Good For Your Sleep</h5>

Foods packed with vitamins and minerals will help your body in one way or another. But some foods have been beneficial in promoting better sleep. This is due to combinations of certain nutritious elements in that food that promotes good quality of sleep. However, the identification of specific food that can enhance your sleep, is the subject of ongoing research.&nbsp;

Serotonin, a hormone that stabilizes mood, Vitamin D, melatonin, and tryptophan, which the body uses to make serotonin, are all known to support sound sleep. These meals, which may also enhance sleep, are high in these nutrients. 
&nbsp;

<h5>Here is a list of the foods that may help your body regulate your sleep:</h5>

<ol>
	<li>Cherries: They contain anti-inflammatory agents and melatonin.</li>
	<li>Kiwi: Kiwi consumption has been known to improve the overall quality of sleep.</li>
	<li>Bananas: Nutrients like potassium and magnesium, found in abundance in bananas, are known to contribute to sound sleep.</li>
	<li>Oily Fish, nuts, and other dairy products can also help with sleep.&nbsp;</li>
	<li>Dairy Products seem to contain tryptophan, which is an amino acid used in treating sleep disorders. 
	&nbsp;</li>
</ol>

Bottom Line

Better sleep and general health and well being have been related to eating a balanced diet that is high in a range of fruits, vegetables, whole grains, lean meats and healthy fats. For a more restful night&rsquo;s sleep, concentrate on eating a Mediterranean-style diet and stay away from heavily processed foods, big meals, caffeine and alcohol. Both nutrition and sleep are crucial components of healthy living because they influence how our bodies function and repair.

Namwer Rao

Hold On To That Haldi: The Desi Super Food Going Global

Turmeric, or haldi as it is called locally, is the spice that add a pop of mustard-yellow colour and a slightly peppery flavour and aromatic fragrance to Pakistani curries. The active ingredient in turmeric is curcumin. It is an antioxidant, anti-inflammatory and antibacterial compound. Turmeric also increases the flow of bile, which is key to digesting fats. Research also shows that turmeric may alleviate <a href="https://merisehat.pk/disease/alzheimers-disease">symptoms of Alzheimer&rsquo;s</a> disease.

It&rsquo;s extensively used in South Asian cuisine. It&rsquo;s used in pretty much everything from aaloo ki bhujiya (potato curry) to the various forms of daal (lentils) made locally to popular favourites such as the biryani (spicy rice with a protein such as chicken, beef or mutton).&nbsp; 
&nbsp;

Turmeric is a member of the ginger family, with a distinct flavour similar to saffron or mustard seeds. It can be purchased as a ground powder &mdash; which gives off more of its aroma than unground turmeric &mdash; or in fresh form (the latter being preferable if you&rsquo;re using it often, but it&rsquo;s only available in the right season).

The humble haldi is undergoing a resurgence of popularity around the world. Turmeric also been used medicinally for thousands of years. Ayurvedic medicine considers turmeric an anti-inflammatory that can help reduce inflammation throughout the body. Additionally, turmeric has been known to have antioxidant properties (and therefore may help prevent cell damage), as well as being able to inhibit cancer cell growth through its ability to induce apoptosis (a process by which cells die). 
&nbsp;

Proven Benefits of Haldi

<h5>Turmeric Also Has Cosmetic Uses</h5>

It can be used externally on the skin for its antibacterial properties. It&rsquo;s also believed that applying turmeric topically can protect against sun damage and reverse signs of ageing by reducing wrinkles and age spots. 
&nbsp;

<h5>Mythic Mentions</h5>

Curcumin, the active ingredient in turmeric, has been used for thousands of years in South Asia, where it&rsquo;s even found a place in mythology.

A legendary Hindu sage named Nandi used turmeric and milk to cure his wounded body after he was attacked by demons. The milk helped him heal and regain his strength while the turmeric soothed his wounds and prevented infection. 
&nbsp;

<h5>There Are Scientific Studies To Back Up Turmeric&rsquo;s Healing Properties</h5>

The most comprehensive study on turmeric and its anti-inflammatory properties was done in India by researchers at the National Institute of Nutrition, Hyderabad and published in the Journal of Medicinal Food. The study looked at 1,300 people over a period of six months and found that those who took a daily dose of curcumin (the active ingredient in turmeric) had significantly lower levels of inflammation than those who didn&rsquo;t take curcumin supplements.

Another study from 2018 found that taking a supplement containing both curcumin and piperine increased absorption by 2,000 percent. This shows how important it is to consume turmeric with black pepper, ginger or another pungent flavouring agent as these will increase bioavailability &mdash; your body&rsquo;s ability to absorb nutrients.&nbsp;&nbsp;

According to a study published in the American Journal of Clinical Nutrition, taking turmeric capsules daily for three months may be just as effective at reducing cholesterol levels as taking statin drugs. 
&nbsp;

<h5>Reduces Inflammation And Regulates Blood Sugar</h5>

For the longest time, we all have been fed haldi doodh [turmeric milk] whenever we have gotten sick or injured. The current generation has been quick to disregard the cultural and traditional remedies that our grandparents practised upon us. However, it is fascinating to know how right they have been. Every spice in our kitchen has some sort of healing properties and haldi just took the cake with its fame in the western world.

Curcumin has also been shown to help reduce blood sugar levels by reducing the amount of glucose absorbed by body cells. It may also improve insulin sensitivity so that more glucose can be taken up by cells, leading to lower blood sugar levels overall.

Turmeric has also been found to help prevent inflammation caused by rheumatoid arthritis or inflammatory bowel disease.

Also increases the flow of bile, the key to digesting fats. In Ayurveda (an ancient form of holistic medicine practised in South Asia), turmeric is considered a detoxifying agent that helps cleanse the liver by stimulating bile production and improving digestion. 
&nbsp;

<h5>Haldi Vs Alzheimer&rsquo;s</h5>

Turmeric has been long believed to have health benefits, but there are now more scientific studies that show it can help treat a number of conditions. Research published in the Journal of Alzheimer&rsquo;s Disease shows that curcumin may help manage symptoms of Alzheimer&rsquo;s disease. The study showed that curcumin can cross the blood-brain barrier and reduce amyloid plaque build-up, which is a hallmark sign of Alzheimer&rsquo;s disease. 
&nbsp;

In conclusion, turmeric is a spice with a long history of use in the sub-continent. It&rsquo;s one of the most popular spices in the world and it&rsquo;s not just used for cooking but also has various health benefits.&nbsp;

Foods To Eat For A Healthier You ‘Down There’

The food we eat shows up on our body in more ways than we can ever count. From our gut health to <a href="https://merisehat.pk/article/how-your-gut-affects-your-mental-health">mental health</a>, good nutrition is key to having healthy bodily functions.&nbsp;

We see rising incidence of erectile dysfunction and other sexual and reproductive issues in men. Similarly, women think they have to buy special washes for their nether regions to smell and look better.

Turns out all you need to do to deal with these issues is eat right. Yes, consuming the right kind of foods actually benefits your genitals.&nbsp;

It&#39;s common understanding that a balanced diet is one that has less processed foods and sugars, is low in saturated fats, high in protein, vitamins, minerals and whole grains.&nbsp;If you apply this general principle to your eating habits, that alone will show you positive results.

&nbsp;

General List of Foods

Here we have compiled a detailed list of foods that can help you achieve perfectly healthy genitals.&nbsp; <ul><li>Stay hydrated: Even though water is not a food group, but being dehydrated impacts lubrication and leaves unusual odors. In order to eliminate these issues, make sure you drink at least eight glasses of water each day. Another interesting concept is ‘eating’ your water, which just means consuming fruits and vegetables with high water content. This includes cucumbers, tomatoes, and zucchini. These have other benefits as well which we will discuss later.&nbsp; </li></ul><ul><li>Garlic: Its smell might not be getting you kisses anytime soon, but it is known to have antibacterial properties. It is also acidic so it can help maintain vaginal pH and prevent any infections from developing. Its antioxidant properties have been found to be effective for men, too. Moreover, it has been linked to increased levels of testosterone and greater sperm production. It’s also good for erectile dysfunction since it causes vasodilation via a compound called allicin.&nbsp;</li></ul> <ul><li>Probiotics: Yogurt, kimchi, miso, and kombucha - all of these are not only great for your gut but also for your vaginal health. They promote growth of good bacteria that, in turn, help strengthen your body’s natural immune responses. This is what protects you against yeast infections and bacterial vaginosis that develops due to lack of lactobacillus and a higher than normal vaginal pH. It’s especially good when you’re menstruating since menstruation raises your vaginal pH.&nbsp; </li></ul><ul><li>Cranberry juice: This is famous for fighting against urinary tract infections (UTIs) in women. However, research has shown that the urological health of males can also benefit from this. It functions by hindering the bacteria from sticking to the bladder walls and has been known to help prevent future UTIs as well when consumed daily. The vitamin C AND E present in cranberry juice or extracts also help boost immunity.&nbsp; </li></ul><ul><li>Leafy greens: These are natural blood purifiers and also help improve circulation. They contain vitamin E, magnesium, and calcium which are great for your immunity as well as boosting testosterone levels and vascular health. Leafy greens like arugula and kale have nitric acid as well, a known vasodilator. Similarly, spinach is rich in folic acid, the lack of which has been linked to erectile dysfunction. </li></ul><ul><li>Dark chocolate: Not that regular chocolate isn’t good for you, but dark chocolate especially contains higher levels of antioxidants and has less added sugar. It can help you have a healthy libido. The flavanols present in dark chocolate improve blood circulation as they help our body produce more nitric oxide. This is why flavanols are added in most medications for ED.&nbsp; </li></ul><ul><li>Sweet potatoes: They contain vitamin A and beta carotene, both of which are helpful for fertility and reproduction in males and females. They also have antioxidant properties and are good for your immunity and cell growth. Moreover, they help prevent bacterial vaginosis. The high fiber content means your insulin levels get more stable as well, making it especially useful for those experiencing polycystic ovarian syndrome (PCOS). This ultimately leads to better fertility in women.&nbsp; </li></ul><ul><li>Soy: This is rich in proteins and phytoestrogens (isoflavones), a compound that mimics estrogen. A deficiency of estrogen is linked with vaginal dryness so consuming soy products can help with lubrication. Some of the soy products that you can incorporate in your diet are tofu, edamame, soy milk, and sprouts.&nbsp; </li></ul><ul><li>Avocados: These have everything from healthy fats, vitamin B6, vitamin E, potassium, and zinc. They can help boost libido in both males and females, enhance lubrication, and strengthen vaginal walls. The vitamin E and zinc present in avocados is great for improving sperm quality in men. Zinc also helps with testosterone production and overall fertility in men.&nbsp; </li></ul><ul><li>Chili peppers and cayenne peppers:&nbsp;It has been scientifically proven that men who prefer spicier foods have higher testosterone levels. Capsaicin in chili pepper has a stimulant effect on the brain's pleasure centers and can help you have better libido. Similarly, cayenne pepper, like all spicy foods, promotes vasodilation and is therefore helpful for ED.&nbsp; </li></ul><ul><li>Carrots: They have carotenoids that have antioxidant properties. They can improve sperm count and motility, and have been used in traditional medicine to improve fertility.&nbsp; </li></ul><ul><li>Oats: Oatmeal can also help with erectile dysfunction and boost testosterone levels. This is because of L-arginine, an amino acid present in oats and another vasodilator. </li></ul><ul><li>Tomatoes: These contain lycopene (an antioxidant) and vitamin C. They have been linked with better libido, improving sperm concentration and motility, and better prostate health.&nbsp; </li></ul><ul><li>Watermelons, cucumbers and gourd: Citrulline, a precursor to nitric acid, is present in all three of these foods and are beneficial for blood circulation.&nbsp; </li><li>Turmeric milk: A cup of turmeric milk every night before bed can change your health for the better. It’s great for conditions, such as PCOS, endometriosis, ovarian cysts, uterine fibroids, etc. It can also help induce periods. The compound curcumin can help with production of testosterone.&nbsp; </li><li>Apples: An apple a day keeps the doctor away but can keep your lover closer since it’s been linked to having an aphrodisiac effect on women. Ursolic acid is a compound present in apple peels that has been found to be effective against prostate cancer cells and boosts sperm count.&nbsp; </li></ul><ul><li>Pistachios: These contain arginine which improves blood circulation.&nbsp; </li></ul><ul><li>Oranges and blueberries: These fruits&nbsp;are&nbsp;rich in flavonoids that are good for blood circulation and can help with erectile dysfunction.&nbsp; </li></ul><ul><li>Olive oil: It is a polyunsaturated fat which basically means that it’s good for your heart and circulation and won’t clog your arteries. It is even considered more useful than Viagra in dealing with erectile dysfunction. It can also help with fertility in women.&nbsp; </li></ul><ul><li>Foods rich in vitamin C: Lemons, bell peppers, oranges, and strawberries help lower vaginal pH and restore healthy flora. Women who eat more citrus fruits are much more protected against fibroids.&nbsp; </li></ul><ul><li>Omega-3 fatty acids: These are known to help with circulation, vaginal dryness and even menstrual cramps (dysmenorrhea). One study proved that fish oil can ease dysmenorrhea more effectively than ibuprofen. Salmon, sardines, mackerels, and nuts like walnuts, almonds, pumpkin seeds, flax seeds, chia seeds, hemp seeds and sesame seeds etc. contain omega-3 fatty acids and help keep itching and infections away. They also help maintain normal levels of estrogen in the body that ultimately keeps your nether regions healthy.&nbsp; </li><li>Foods rich in vitamin E: Alpha tocopherol is a type of vitamin E that boosts immunity and protects from infections and inflammation. It can help with age-related ED. It can be obtained from almonds, peanuts, collard greens, red bell peppers, mangos, kiwis, and avocados. </li></ul><ul><li>Food rich in zinc: Oysters are a well-known aphrodisiac for sure but they are also rich in zinc. You can also get zinc from nuts, cashews, lobster, crabs, and beef. It helps boost libido, maintain hormonal balance, and promote sperm production.&nbsp; </li></ul>

The Bottom Line

Processed foods, excess sugars, soda, deep fried foods, trans and unsaturated fats, smoking, and an overall unbalanced diet can have everlasting negative impacts on all of your organs and their function. In order to feel and perform to the best of your capacity, swap these out for all the healthier options mentioned above.&nbsp;

Dr. Safia Mehmood

Fast Food Fever: How Ultra-Processed Foods Affect Your Body

Thanks to the age of information we currently live in, we are all quite familiar with how bad processed foods are for us. We have all read or heard the warning about processed foods and especially ultra-processed foods. We often wonder if it’s just one of those things the booming health industry gets obsessed with in very few years or if there’s some truth behind it.&nbsp; Let’s do a deep dive.&nbsp;

What are Ultra-Processed Foods?

According to the NOVA (not an acronym, it&rsquo;s just a name) food classification system, there are four categories we divide food into based on the level of processing they go though: 
&nbsp;

<ul>
	<li>Group 1 is entirely unprocessed foods such as vegetables, fruits etc.&nbsp; 
	&nbsp;</li>
	<li>Group 2 is processed culinary ingredients such as oils, sugar, butter etc.&nbsp; 
	&nbsp;</li>
	<li>Group 3 has processed or minimally processed foods to which oil, sugar, salt and other preservatives are added that end up changing them from their natural state such as canned fish or vegetables, canned corn, apple juice, baked potatoes, carrot juice, flour etc. These still retain their natural vitamins, minerals and other essential nutrients despite being run through processes such as boiling and pasteurisation in order to make them safe to store and consume at a later date. 
	&nbsp;</li>
	<li>Group 4 is your UPFs or ultra-processed foods (UPF). This is when you extract substances such as fats, starches and sugars from natural food products, add oil, sugar, salt, artificial flavours, artificial colours, MSG, modified starch, enzymes, emulsifiers, protein isolates, stabilisers and thickeners.&nbsp; 
	&nbsp;</li>
</ul>

These are run through various industrial processes which eventually breaks the food products down to their least beneficial form, stripping away all nutrients. Frozen meals, breakfast cereals, corn chips, apple pies, French fries, cookies, cold cuts, hotdogs, instant noodles, savoury packaged snacks, bread, soft drinks etc. all fall into this category. Now, just from the description, anyone can recognise how this might not be the <a href="https://merisehat.pk/article/Health" target="_blank">best food to consume</a>. However, we still have evidence as to exactly why and how they wreak havoc on the human body.&nbsp;

In our fast-paced modern-day lifestyle, Group 3 and 4 have become almost a necessity for us all.&nbsp;

Since most feel they don&rsquo;t have time to get fresh ingredients and start cooking from scratch at the end of a busy work day, we end up consuming a large amount of these unhealthy options.&nbsp; 
&nbsp;

A study published in the journal Cell Metabolism identified how these foods can lead to weight gain. Another study published in BMJ has identified ultra-processed foods as a major risk factor for obesity, hypertension, diabetes, cardiovascular disease, cerebrovascular disease, dementia and colon cancer and consequently premature death. However, some recent research has been discussing much more sinister reasons behind why these foods can be extremely detrimental to your overall health.&nbsp;

Fast Food Fever

&nbsp;Consumption of these food products causes widespread inflammation in our bodies, raises inflammatory markers that wreak havoc on our cells and tissues and aids in the development of chronic diseases and cancer.&nbsp;We don’t really know why this happens but one can reach the conclusion that if you put anything in your body that is not supposed to be there, the body will fight back.&nbsp;Hence, scientists hypothesise that ultra-processed foods are recognised as foreign objects by the body that triggers an inflammatory response. This is what we call ‘fast food fever’.&nbsp;The artificial sweeteners and emulsifiers also end up attacking our gut microbiome and disturb healthy flora. Epidemiologist, Tim Spector at King’s College London has called these a “nutritionally empty mush that our bodies process abnormally rapidly”.&nbsp;This rapid digestion also leads to a higher glycaemic index and abnormally raised sugars (postprandial glycaemia) and triglycerides (postprandial lipemia) stay in your blood for far longer.&nbsp;

Chronic inflammation is no one’s friend and should be avoided as much as possible. An anti-inflammatory diet is something that can not only help you live a longer life but also improve the quality of your life.&nbsp;The age of consumerism and lucrative marketing tactics makes it almost impossible for us to resist the lure of ultra-processed foods. It’s not the easiest task in the world to start avoiding ultra-processed foods entirely as they have become such a key part of the modern diet.&nbsp; Even when you start consuming a plant-based diet you are prone to run into ultra-processed options everywhere. Oat milk is one such example.&nbsp;So, even though going vegan will help you, it has become increasingly easy to run into some traps even on that route. For example, the health and fitness industry that prioritises clean eating also falls into the ultra-processed food trap in the form of protein and granola bars.&nbsp;Even if you started obtaining your nutrients from elsewhere while still consuming ultra-processed foods, the negative impact would not be reduced.&nbsp; This has been established by research where simply making up for the missing nutrients in the UPFs by making healthier food choices did not reverse the impact of these foods on the body. The inflammation was there to stay.&nbsp;For this, nutritionist Sarah Berry at King’s College suggests adding anti-oxidant foods to your diet instead. Polyphenols, curcumin, Omega-3 fatty acids, spirulina, vitamin D and E, ginger, garlic, zinc etc. are some of the things you can start incorporating today in your diet since the process of eliminating UPF consumption might take you a while.&nbsp;

Food For Thought: Exploring 8 Foods That Impact Depression Symptoms

The connection between diet and mental health has gained significant attention in recent years, with research suggesting that certain foods can influence depression symptoms positively or negatively. In this engaging article, we delve into the fascinating realm of nutritional psychology, exploring eight foods that may worsen depression and others that can help ease its symptoms. By understanding the impact of these dietary choices, we can take charge of our mental well-being and nourish our minds alongside our bodies. 
&nbsp;

dietary choices on depression symptoms

<h5>Sugar: The Sweet Trap</h5>

Sugar may provide a temporary burst of energy, but its excessive consumption can lead to a rollercoaster of blood sugar spikes and crashes. These fluctuations can exacerbate mood swings, irritability, and feelings of fatigue, potentially worsening depression symptoms.

Satisfy sweet cravings with natural alternatives like fruits, dark chocolate, or honey, which offer additional nutritional benefits and help stabilize blood sugar levels. 
&nbsp;

<h5>Processed Foods: A Recipe For Discontent</h5>

Processed foods, laden with unhealthy fats, refined sugars, and additives, have been linked to inflammation and oxidative stress in the body. These factors can negatively impact brain health, potentially contributing to depression.

Opt for whole, nutrient-dense foods like fresh fruits, vegetables, whole grains, and lean proteins, which provide essential nutrients to support overall well-being. 
&nbsp;

<h5>Trans Fats: The Hidden Culprits</h5>

Trans fats, commonly found in fried and processed foods, have been associated with an increased risk of depression. These harmful fats interfere with neurotransmitter function and contribute to inflammation, potentially worsening depressive symptoms.

Choose healthier fats such as those found in avocados, nuts, seeds, and olive oil, which support brain health and reduce inflammation.

&nbsp;

<h5>Caffeine: The Jittery Effect</h5>

While moderate caffeine consumption can offer a temporary mood boost, excessive intake can lead to increased anxiety and sleep disturbances. These effects can exacerbate depression symptoms in vulnerable individuals.

Opt for decaffeinated beverages or herbal teas to enjoy a comforting drink without the jittery side effects. 
&nbsp;

<h5>Alcohol: The Temporary Escape</h5>

Alcohol may provide temporary relief from negative emotions, but its depressant effects can worsen mood disorders in the long run. Excessive alcohol consumption can disrupt neurotransmitter balance and interfere with REM sleep, crucial for emotional regulation.

Practice moderation and consider alternative ways to cope with stress and emotions, such as exercise, meditation, or spending time with loved ones. 
&nbsp;

<h5>Omega-6 Fatty Acids: Balancing The Scales</h5>

An imbalance between omega-6 and omega-3 fatty acids in the diet has been linked to increased inflammation and depressive symptoms. Diets high in processed vegetable oils often contribute to this imbalance.

Increase your intake of omega-3 fatty acids by incorporating fatty fish, flaxseeds, chia seeds, and walnuts into your diet, which can help restore the balance and support brain health. 
&nbsp;

<h5>Magnesium: The Calming Mineral</h5>

Magnesium deficiency has been associated with an increased risk of depression. This essential mineral plays a role in nerve function, neurotransmitter regulation, and stress management.

Include magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains in your diet to support emotional well-being. 
&nbsp;

<h5>Serotonin-Boosting Foods: Nourishing The Mind</h5>

Certain foods can enhance serotonin production in the brain, supporting mood and emotional balance. Foods rich in tryptophan, an amino acid precursor to serotonin, can be particularly beneficial.

Incorporate foods like turkey, eggs, nuts, seeds, and bananas into your diet to boost serotonin levels naturally. 
&nbsp;

As research on the link between diet and mental health continues to grow, it becomes evident that the foods we consume can influence our emotional well-being significantly. By being mindful of our dietary choices and focusing on whole, nutrient-dense foods, we can support our mental health and alleviate depression symptoms. While making dietary changes alone may not replace professional treatment, adopting a balanced and nutritious diet can be a valuable step towards nurturing our minds and bodies in the pursuit of a healthier, happier life.

Nutrient Dense Foods For The Elderly

As individuals age, maintaining a nutrient-dense diet becomes increasingly important for supporting overall health and well-being. Nutrient-dense foods are rich in essential vitamins, minerals and antioxidants, providing the body with the necessary nutrients to function optimally. Let&rsquo;s explore the importance of nutrient-dense foods for the elderly and see which foods can help meet their nutritional needs. 
&nbsp;

Importance of Nutrient-Dense Foods

Nutrient-dense foods play a vital role in supporting various bodily functions, including energy production, immune function, tissue repair and disease prevention. For the elderly, consuming a diet rich in essential nutrients is crucial for maintaining muscle mass, bone health, cognitive function and a strong immune system. Including nutrient-dense foods in their diet can help address age-related nutrient deficiencies and promote healthy aging. 
&nbsp;

Key Nutrients For The Elderly &ndash; Certain nutrients hold particular importance for the elderly due to their impact on age-related health concerns. These nutrients include:

<ol>
	<li style="list-style-type:decimal">Protein &ndash; Adequate protein intake is vital for preserving muscle mass, promoting wound healing and supporting immune function. Good sources of protein for the elderly include lean meats, poultry, fish, eggs, dairy products, legumes and tofu.</li>
	<li style="list-style-type:decimal">Calcium And Vitamin D &ndash; Calcium is essential for maintaining bone health, while<a href="https://merisehat.pk/disease/vitamin-d"> vitamin D</a> aids in its absorption. Dairy products, leafy greens, fortified plant-based milks and fatty fish like salmon are excellent sources of calcium. Vitamin D can be obtained through exposure to sunlight and fortified foods like cereals and dairy alternatives.</li>
	<li style="list-style-type:decimal">Omega-3 Fatty Acids &ndash; Omega-3 fatty acids have anti-inflammatory properties and support heart health and brain function. Fatty fish such as salmon, mackerel and sardines, as well as walnuts, flaxseeds and chia seeds, are excellent sources of omega-3s.</li>
	<li style="list-style-type:decimal">Fiber &ndash; Adequate fiber intake promotes digestive health, regulates blood sugar levels and helps prevent constipation. Whole grains, fruits, vegetables, legumes and nuts are all high-fiber foods that should be included in the elderly diet.</li>
	<li style="list-style-type:decimal">Antioxidants &ndash; Antioxidants help protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases. Colorful fruits and vegetables, berries, nuts and green tea are rich sources of antioxidants. 
	&nbsp;</li>
</ol>

Nutrient-Dense Foods For The Elderly &ndash; The following list provides examples of nutrient-dense foods that are beneficial for the elderly:

<ol>
	<li style="list-style-type:decimal">Leafy Greens &ndash; Spinach, kale and collard greens are packed with vitamins A, C, K, and folate, as well as minerals like calcium and magnesium.</li>
	<li style="list-style-type:decimal">Berries &ndash; Blueberries, strawberries, raspberries and blackberries are rich in antioxidants, vitamins and fiber, offering numerous health benefits.</li>
	<li style="list-style-type:decimal">Fatty Fish &ndash; Salmon, mackerel, trout and sardines provide omega-3 fatty acids, which support heart and brain health.</li>
	<li style="list-style-type:decimal">Greek Yogurt &ndash; High in protein and calcium, Greek yogurt also contains beneficial probiotics for gut health.</li>
	<li style="list-style-type:decimal">Legumes &ndash; Beans, lentils, chickpeas and soybeans are excellent sources of fiber, protein, iron and other essential nutrients.</li>
	<li style="list-style-type:decimal">Nuts And Seeds &ndash; Almonds, walnuts, chia seeds and flaxseeds are nutrient-dense options rich in healthy fats, protein, fiber and minerals.</li>
	<li style="list-style-type:decimal">Whole Grains &ndash; Quinoa, brown rice, whole wheat bread and oats provide fiber, B vitamins and minerals like magnesium and selenium.</li>
	<li style="list-style-type:decimal">Colorful Vegetables &ndash; Carrots, bell peppers, tomatoes, sweet potatoes and broccoli are packed with vitamins, minerals and antioxidants. 
	&nbsp;</li>
</ol>

bottom Line

&nbsp;To ensure a nutrient-dense diet, consider the following tips:

<ol>
	<li style="list-style-type:decimal">Plan Meals &ndash; Create a weekly meal plan that includes a variety of nutrient-dense foods from different food groups.</li>
	<li style="list-style-type:decimal">Cook At Home &ndash; Preparing meals at home allows for greater control over ingredients and portion sizes, ensuring a nutrient-rich plate.</li>
	<li style="list-style-type:decimal">Include Snacks &ndash; Choose healthy snacks like fresh fruit, Greek yogurt or nuts to meet nutrient needs between meals.</li>
	<li style="list-style-type:decimal">Stay Hydrated &ndash; Hydration is crucial for nutrient absorption. Encourage drinking water throughout the day and consuming hydrating foods like soups and fruits.</li>
	<li style="list-style-type:decimal">Seek Professional Advice &ndash; Consult a registered dietitian or healthcare professional for personalized guidance on meeting specific nutrient requirements. 
	&nbsp;</li>
</ol>

It may not sound like anything new to us but according to food trends predicted by experts, upcycling is on the rise.

You basically take food that will be thrown out during production and repurpose it into another delicious item to eat. At home this can look like peeling a pumpkin and roasting the flesh to make pumpkin puree, roasting the seeds to make a snack and throwing the peels to compost in your urban garden. 
&nbsp;

You have used the whole vegetable with zero waste. On an industrial level this will look like the seeds that discarded during the production process and repurposed into protein bars, pet foods and protein powders.

According to Innova Market Insights published in October 2021, upcycling was predicted as a top food trend for 2022. To quote the study, &ldquo;Over 43 percent of respondents say that &lsquo;reducing food waste&rsquo; is the top action they are taking with their food choices as it pertains to the environment. On a global scale, 35 percent of consumers are more interested in products containing upcycled ingredients than those without.&rdquo; 
&nbsp;

Tips To Upcycle  Food

<ul>
	<li>Make A Veggie Broth From Scraps: When chopping vegetables, you are bound to collect scraps like bell pepper cores, carrot peels and the leaves peeled off of cauliflowers. Collect them in a zip-lock bag and pop it in the freezer. When the whole bag is full, empty it in a large pot and cover with water. Simmer gently for an hour and you have your own homemade veggie broth made from scraps. You can flavour this veggie broth with salt, scent it with spices like clove, star anise and cinnamon. Pack it in jars and use throughout the year in soups or veggie pilafs or biryani. The boiled scraps can be repurposed for composting and hence resulting in zero waste. 
	&nbsp;</li>
	<li>Shop Consciously: When purchasing foods try to shop consciously. Purchase your vegetables and fruit fresh from the vendors and try not to buy from supermarkets that pack their vegetables in plastic. Try to buy bruised vegetables that have some scuff marks but can be used in your dishes. While this has become a trend abroad because food waste is of astronomical proportions there, we can learn from these lessons and try to reduce our food waste. 
	&nbsp;</li>
	<li>Grow Your Own Vegetables: Growing your own herbs is a great way to save money. Other vegetables that can easily grow in tight spaces are spring onions and these can be regrown from the tops of the spring onions (the parts that you cut off and throw). 
	&nbsp;</li>
	<li>Use Citrus Peels As Cleaners: Citrus fruits like oranges, lemons and grapefruits are a great chemical free way of cleaning your dishes. Most South Asian households are aware of this as their moms and grandmothers used lemon peels to clean dishes. The advantages of using natural materials to clean is that they aren&rsquo;t abrasive and don&rsquo;t dry your hands out. 
	&nbsp;</li>
</ul>

These are some ways of upcycling foods and reducing your food waste. Do you have tips on going low waste? Let us know! 
&nbsp;